Program: FB 2-DAY

DAY 1: (H/S AND VERTICAL BIAS)


1

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels) ~180s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

2

Dip

Note: Use weight/band if necessary to make appropriate difficulty. ~120-180s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3A

Standing Calf Raise

Note: DL. Feet straight, 2s pause at bottom.

SETS: 4

REPS: 12

RPE (Weeks 1-4): 7,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

3B

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~90-150s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

4A

Seated DB Lateral Raise

Note: Chase that pump.

SETS: 4

REPS: 25

RPE (Weeks 1-4): 7,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

4B

Leg Extension

Note: 2s pause at top of contraction, go through full range of motion (as much knee flexion as possible). ~90-120s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

5A

KB Shrug

Note: Keep arms straight and shrug shoulders to ears. Don’t bend arms to cheat

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

5B

Leaning Cable Bicep Curl

Note: Ensure arm stretch behind body and lock elbows in position. ~90-120s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

Where Should I Send The Sign-Up Info?

Train Effective Sales Funnel Form

Join Us Today!

Homepage VSL Popup

Where Should I Send The Sign-Up Info?

LP: Sales Funnel Form

This feature will be available on TRI APP Only!

Once the app is live, you will be able to download TRI App via the links below and access this feature.

Get told what to dohow to do it and then track your training so you know what you’ve done so far and where to progress in the future.

Until the app is released you will be able to maintain your training by completing TRI programs below. 

Select Your Goal:

Once the app is live, you will be able to download TRI App via the links below and access this feature.