Session 5 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
Session program:
A1 – 60-degree dumbbell press
A2 – Single-leg B-stance dumbbell Romanian deadlift (first leg)
A3 – Single-leg B-stance dumbbell Romanian deadlift (second leg)
B1 – Flat dumbbell fly with band at upper back
B2 – Shoulder-supported hip thrust with 120-degree flexed knees at top
C1 – Standing chest-supported dumbbell lateral raise
C2 – Supinated incline dumbbell biceps curl
D1 – Seated face pull with band
D2 – Overhead triceps extension with band
E1 – Mountain climber
Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.
Download your complete workout PDF for Session 5 at the bottom of the 'Male Program' page.
Session 6 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 7 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, se...
Session 8 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, s...
