Coach Ferg’s ATHLETE-BUILDER

Ethan F.

Get swole while remaining some athletic integrity. Never leave your glory behind

WEEK 5 is DELOAD WEEK. 
WEEK 6 is MAX WEEK (do it in whatever way fits your style best)
DISREGARD WEEK 7. Take it as rest or a deload.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Lying Leg Curl

Plank

Sumo Deadlift (Barbell)

Bent Over Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Hammer Curl

Farmer's Walk (Weighted)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Bicep Curl (Dumbbell)

Russian Twist (Dumbbell)

Power Clean

Split Jerk

Clean Pull

Vertical Jump

Front Squat (Barbell)

Leg Curl

Nordic Curl

Tricep Pushdown (Cable)

Push Up

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Shoulder Press (Dumbbell)

1 reviews for Coach Ferg’s ATHLETE-BUILDER

Ethan F.