Before Getting Started
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April
4/25/25
Get Swole Friday
1A | Scap Push-up | 2 x 15 |
1B | Band Face Pull | 2 x 15 |
2A | Paused Bench Press* | 5 @ 60% |
4 @ 67% | ||
4 @ 71% | ||
3 x 4 @ 75% | ||
2B | Rear Delt Fly | 4 x 12 |
3A | Arnold Press | 4 x 8 |
3B | DB Upright Row | 4 x 8 |
4A | Curl and Press | 3 x 7 |
4B | DB Shrug | 3 x 11 |
5A | Band Curl | x 50 |
5B | Band Tricep Pushdown | x 50 |
5C | Crunches | x 50 |
Coach’s Notes
Legends 4 Day Training Team
The program request I get, by far, is from former athletes I’ve trained that want a program ‘like when I played’. This is the inspiration for the Legends Training Team.
This program is as close as you can get to training like an elite Division I athlete in an hour, 4 days a week.
Expect Olympic lift variations, Squats, Bench, Pull-ups and much more.
You don’t have to take my word for it though, the team comes with a 7 day FREE trial so you can check it out yourself.