Sign in

Program: FB 4-DAY

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 1:

1A

Romanian Deadlift (RDL)

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

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

1B

Front Squat

Note: Heel elevation will help mobility, keep elbows up and trunk strong ~180-240s 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

2A

Dip

Note: 3s pause at bottom stretch. Add weight/use band as necessary.

SETS: 4

REPS: 12

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

2B

Floor Seated Row

Note: Front half of foot on bumper plate, holding onto rack with opposite arm for support. Weight held on same side of working leg. ~120-180s rest

SETS: 4

REPS: 12

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

Seated DB lateral raise

Note: Chase that pump.

SETS: 3

REPS: 25

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

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

W | R
W | R
W | R

3B

Seated Leg Curl

Note: 1 and ¼ reps. Don’t let machine push past active knee extension range if there is a stretch feeling. ~90-120s rest

SETS: 3

REPS: 10

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

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

W | R
W | R
W | R

Join my Email List Today & I'll Help
You Avoid Mistakes Injuries

By joining, you’ll receive regular emails designed to not only improve your training, rehab, pain and lifestyle… but to also take you away from your day for 5 minutes or so while you’re on a lunch break, on the bus home or on the toilet. 💩🤣
I’m here to help you avoid every single mistake I’ve ever made in the gym, on the field or with my recovery and lifestyle.
You can expect tips, tricks and advice along with random stories, fun facts, complaints about minor inconveniences that you probably experience too.
What are you waiting for? Join below 👊🏻
Newsletter to Klvaiyo

Your email will NEVER be spammed, shared or sold.

RESILIENCE: RESIST - COPE - ADAPT MOVE THE WAY HUMANS WERE DESIGNED TO
RESILIENCE: RESIST - COPE - ADAPT MOVE THE WAY HUMANS WERE DESIGNED TO
Facebook Instagram Twitter Podcast

Quick Links

Support

Site Map

Copyright © 2022-2024. All Rights Reserved.

Where Should I Send The Sign-Up Info?

Train Effective Sales Funnel Form

Join Us Today!

[PC] Homepage VSL Popup

Where Should I Send The Sign-Up Info?

LP: Sales Funnel Form
  • TRI App is still yet to land

This feature will be available on TRI APP Only!

  • Check your readiness status to ensure you're aware of your recovery levels day to day.
  • Tick off and track your daily processes with the habit tracker to ensure you're being consistent.
  • Record and track your thoughts and daily occurrences with the journal to ensure you know why your training was the way it was, at a certain point in time.

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

  • TRI App is still yet to land

Get told what to do, how 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:

Performance
Rehab

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

Help