Bikini Advanced – $100
Advanced programs are designed for more advanced lifters with experience in the weight room who are looking for a complete 10 week program top to bottom. Advanced programs are based on a 5-day split. Four of the five days focus on compounds and accessory lifts while the fifth day is only accessory lifts. This program will be periodized using percentages of your 1 RM and RPE on specific movements so you will need to feel comfortable training effectively with percentages. You will need a 1 RM (1 rep max) on front squat, back squat, deadlift and strict standing overhead press.
The first five weeks of the program will focus on front squats, hip thrusts, dumbbell shoulder press, rows, deadlifts, good mornings, strict standing overhead press and pulldowns. The second five weeks of the program will focus on back squats, hip thrusts, incline dumbbell press, rows, deadlifts, RDLs, strict standing overhead press and assisted pull ups. Compound lifts will have the ability to be progressively loaded heavier from the first to the second cycle. Accessory work will be a combination of specific exercises placed in the program and general exercises you may choose from an accessory bank. This will allow you both structure and flexibility.
In addition to the training programming, there will be suggested, but optional, warmups and cardio conditioning.