STRENGTH PROGRAM

WHAT’S IN IT FOR YOU
If you’re looking to lose your excess body fat, STEEL Fat Loss Program has been proven to help numerous clients achieve that goal.
WHAT YOU’LL GET
Burning calories through 10-12 rep sets without having to grind on cardio machines. Learning and improving on techniques and progress of your 3 big lifts: Squat, Bench & Deadlift.
DURATION: 8 weeks

Training Matrix

MondayTuesdayWednesdayThrusday FridaySaturdaySunday
Strength 1.1Strength 1.2OffStrength 2.1Strength 2.2OffOff
Strength 1.1Strength 1.2OffStrength 2.1Strength 2.2OffOff
Strength 1.1Strength 1.2OffStrength 2.1Strength 2.2OffOff
Strength 1.1Strength 1.2OffStrength 2.1Strength 2.2OffOff
Strength 1.1Strength 1.2OffStrength 2.1Strength 2.2OffOff

Training Program

Strength 1.1SetsRepsLoadTempoRest
Squat
4565-75%RM
XXXX120s - 180s
Rack Pull (Above knee 5cm)
4770-80%RM
XXXX120s
Dumbbell Split Squat
310RPE7-8
301075s
Weighted Hyperextension
312RPE7
201175s
Pull Through
315RPE8
301160s
Strength 1.2SetsRepsLoadTempoRest
Barbell Bench Press
4560-75%RM
XXXX120s - 180s
Chest Supported Row/Seal Row
48RPE8
201190s - 120s
Arnold Press
310RPE8
301090s
Close Grip Lat Pull Down
312RPE8
201060s - 75s
Skull Crusher + Dumbbell Hammer Curl
310-12RPE8
201060s
Weighted Plank
2FailureXXXXXXXX60s
Strength 2.1SetsRepsLoad RestExercise Video
Deadlift
4565-75%RM
XXXX120s - 180s
Dumbbell Goblet Squat
412 12 15 15RPE8
2010120s
Barbell Hip Thrust
48RPE8
201190s
Leg Press
310-12RPE7301075s
Leg curl
312RPE8
30X060s
Strength 2.2SetsRepsLoadTempoRest
Barbell Standing Overhead Press
47RPE7
XXXX120s - 180s
Weighted Chin Up
46
RPE8-9
XXXX90s - 120s
Incline Barbell Bench Press
38RPE7-8
211190s - 120s
Ez Upright Row + Cable Facepull
312RPE7
201275s
Farmer Walk
2FailureRPE8
XXXX75s - 90s
Weighted Plank
2FailureRPE8
XXXX60s