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Pat Basil

@pbasilstrength • 50,146 subscribers

Strength & Conditioning Coach • 12+ years in the Iron Game • I show you simple and effective S&C program design for athletes

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Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.

Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.

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2x Per Week Total Body Template Steal this blueprint: 1. Jumps / Plyos: Bilateral on Day 1, Unilateral on Day 2 2. Med Ball Throw: Different plane on each day (Rotational/Vertical) 3. Main Lower Strength: Pick your best two. I.e Squat on Day 1, Trap Bar on Day 2 4. Main Upper Strength: Pick your best two: I.e. Bench Press on Day 1, Overhead Press on Day 2 5. Lower Assistance: Train the opposite half of the main lift: I.e. RDLs and Hip Bridges 6. Upper Assistance: Train the opposite half of the main lift: I.e. Chin Ups and Rows Now what about sets, reps, and progressions? I'll show you a deep dive into that in my program design system. I have a free training on my system that you can run right now in the next tweet👇
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2x Per Week Total Body Template Steal this blueprint: 1. Jumps / Plyos: Bilateral on Day 1, Unilateral on Day 2 2. Med Ball Throw: Different plane on each day (Rotational/Vertical) 3. Main Lower Strength: Pick your best two. I.e Squat on Day 1, Trap Bar on Day 2 4. Main Upper Strength: Pick your best two: I.e. Bench Press on Day 1, Overhead Press on Day 2 5. Lower Assistance: Train the opposite half of the main lift: I.e. RDLs and Hip Bridges 6. Upper Assistance: Train the opposite half of the main lift: I.e. Chin Ups and Rows Now what about sets, reps, and progressions? I'll show you a deep dive into that in my program design system. I have a free training on my system that you can run right now in the next tweet👇

Pat Basil

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