Program: FB 5-DAY

DAY 4: (LOWER BIAS)


1

Hip Thrust

Note: Shins stay vertical and knees don’t get pulled back excessively (whilst still ensuring a decent range of motion). Keep ribs compressed and hinge at the hips without lower back movement. ~180s rest

SETS: 3

REPS: 6

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

2

Dip

Note: If no safety squat bar, use DB and hold onto something sturdy (weight in opp hand) ~120-180s rest

SETS: 3

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

3A

Rear Delt Cable Row Standing

Note: Don’t retract shoulder blades, focus on stretch to rear delt.

SETS: 3

REPS: 8es

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

3B

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement ~120-180s rest

SETS: 3

REPS: 12

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

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


W | R
W | R
W | R

4A

Leg Extension

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

SETS: 3

REPS: 15

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

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


W | R
W | R
W | R

4B

SA DB Row

Note: Keep support arm fully protracted, drive shoulder and elbow back. ~120s rest

SETS: 3

REPS: 12es

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

5

Overhead Triceps Cable Extension

Note: Reach elbows up (protract shoulders) ~90s rest

SETS: 3

REPS: 12

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

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.