logo
Highland games preseason
by J H.
7 athletes joined
Program Description
Highland games prep Training max, cut pounds where needed. Every week Add 5 pounds to upper body max Add 10 pounds to lower body max
Program Overview
Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Feb 05, 2024 03:57
Last Edited
May 31, 2024 04:49
down_app
Week 1
1 / 2 Weeks
Day 2
1
Hang Clean
3 Sets
4 Reps
@8
2
High Pull
3 Sets
6 Reps
@8
3
Kettlebell Clean & Press
3 Sets
10 Reps
@8
4
Trap Bar Jump
3 Sets
6 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Power Clean
3 Sets
2 Reps
@9
2
High Pull
3 Sets
2 Reps
@9
3
Snatch (Kettlebell)
3 Sets
10 Reps
@8
4
Kettlebell Swing
3 Sets
10 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
8 Reps
80%
85%
90%
92%
70%
2
Good Morning
3 Sets
8 Reps
@8
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
10 Reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
8 Reps
70%
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
2 Reps
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
6 Reps
@8
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Hang Clean
3 Sets
4 Reps
@8
2
High Pull
3 Sets
6 Reps
@8
3
Kettlebell Clean & Press
3 Sets
10 Reps
@8
4
Trap Bar Jump
3 Sets
6 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Power Clean
3 Sets
2 Reps
@9
2
High Pull
3 Sets
2 Reps
@9
3
Snatch (Kettlebell)
3 Sets
10 Reps
@8
4
Kettlebell Swing
3 Sets
10 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
8 Reps
80%
85%
90%
92%
70%
2
Good Morning
3 Sets
8 Reps
@8
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
10 Reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
8 Reps
70%
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
2 Reps
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
6 Reps
@8
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8