Program: PUSH, PULL, LEGS

DAY 1: (PUSH)


1

Dip

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

SETS: 4

REPS: 8

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

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


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

2

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed. ~120-180s rest

SETS: 5

REPS: 8

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

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


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

3A

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed.

SETS: 3

REPS: 10

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

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


W | R
W | R
W | R

3B

Seated Bench Cable Fly

Note: Keep ribs compressed and engaged whilst getting chest up. ~120 rest

SETS: 3

REPS: 15

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

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


W | R
W | R
W | R

4A

Seated DB Lateral Raise

Note: Lean away whilst holding onto pole, keep ribs compressed and don’t lean up to cheat weight.

SETS: 4

REPS: 25

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

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


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

4B

Overhead Triceps Cable Extension

Note: Reach elbows up (protract shoulders) ~90-120s rest

SETS: 4

REPS: 15

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

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.