The Three Bridges U18’s Program (A) is an 8-week strength training journey designed for young athletes looking to build muscle and enhance overall fitness. Comprising three sessions per week, this program focuses on compound movements and supersets to maximize strength gains while promoting proper technique. With a mix of dumbbell, machine, and bodyweight exercises, you'll develop power in your upper body, particularly in your chest and shoulders. Get ready to push your limits and achieve your fitness goals!

A program to build basic fundamentals for lifting weights. And to increase speed and strength. This program is to focus on strength and lifting heavy weight to build as much mass as possible also

Three Bridges U18’s Program (A)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Single Arm Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

PUSH DAY!

Squat (Barbell)

Leg Extension

Nordic Curl

Box Jump

LEG DAY!

Pull-Up (Assisted)

Dumbbell Row

Face Pull

Lat Pulldown (Single Arm)

Underhand Lat Pulldown

Bicep Curl (Cable)

PULL DAY!

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