Gainzatron

Program

Week starting 4/11/25

• Lower 1

  Squat focus lift with lower body accessories

  View

  Lower 1

  ---

  Squat focus lift with lower body accessories

  Exercise	Sets	Reps	RIR	Featured	Tutorial	Notes
  Squat	4	6	2	100kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Romanian Deadlift	3	8	2	80kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Step-back Lunge	3	7 - 10/side	2	20kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps

  Track Close

• Upper 1

  Squat focus lift with lower body accessories

  View

  Upper 1

  ---

  Squat focus lift with lower body accessories

  Exercise	Sets	Reps	RIR	Featured	Tutorial	Notes
  Step-back Lunge	3	10	2	20kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Squat	4	6	2	100kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Romanian Deadlift	3	8	2	80kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps

  Track Close

• Lower 2

  Squat focus lift with lower body accessories

  View

  Lower 2

  ---

  Squat focus lift with lower body accessories

  Exercise	Sets	Reps	RIR	Featured	Tutorial	Notes
  Squat	4	6	2	100kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Romanian Deadlift	3	8	2	80kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Step-back Lunge	3	7 - 10/side	2	20kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps

  Track Close

• Upper 2

  Squat focus lift with lower body accessories

  View

  Upper 2

  ---

  Squat focus lift with lower body accessories

  Exercise	Sets	Reps	RIR	Featured	Tutorial	Notes
  Step-back Lunge	3	10	2	20kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Squat	4	6	2	100kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Romanian Deadlift	3	8	2	80kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps

  Track Close

• Bro Day

  Squat focus lift with lower body accessories

  View

  Bro Day

  ---

  Squat focus lift with lower body accessories

  Exercise	Sets	Reps	RIR	Featured	Tutorial	Notes
  Step-back Lunge	3	10	2	20kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Squat	4	6	2	100kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps
  Romanian Deadlift	3	8	2	80kg	@Alan Thrall	Warm up with 2x10, 1x5, 1x3 reps

  Track Close

Download

Additionally, follow us on social:

• Facebook
• Youtube
• Twitter