CENTURION - PHASE III

PROGRAM DETAILS

6 Week Training Phase

2 x 3 Week Blocks

5 Days / Week

• 3 Day Lifting
• 2 Day Cardio-Based Intervals

Session Length:

40-60 min x Workout

Split / Structure:

WEEK A

• DAY 1 : Squat / Bench /Pull-up (High Intensity)
• DAY 2: Press / Row (Light Intensity)
• DAY 3: Deadlift / Squat (Dynamic Effort)*Accessory exercises included in each day + Optional cardio sessions splitting each training day
  

WEEK B

• DAY 1 : Bench / Press (High Intensity)
• DAY 2: Deadlift / Squat (Light Intensity)
• DAY 3: Bench / Press (Dynamic Effort)*Accessory exercises included in each day + Optional cardio sessions splitting each training day
  
  6-Week Undulation
  A / B / A / B / A / B
  

Equipment Needs:

• Barbell / Plates
• Dumbbells
• Bench + Incline Bench
• Dip Station / Pull-Up Bar
• Hill / Bike / Track / Field / Erg / Kettlebells (any or all)
  • Note: Substitutions can be made

Features:

Premium Training App that allows for autoregulation and easy consistency.

• Adjusts to your strength levels in real time.
• Provides demos, instructions, and easy replacement options
• Makes tracking progress easy and simple.