Train Elite Bournemouth

8-Week Strength Programme — Session Planner

Phase 1: Foundation
Select Day
Select Week

Week 1 · Monday — Squat

12-15 REPS · ROUND 1
Round 1 — Superset4 sets · Rest 90 sec
1
Back Squat
12-15 reps
Primary
2
DB Chest Press
12 reps (Push)
Accessory
Round 2 — Superset4 sets · 45s / 45s
1
DB Push Press
45s work (Push)
2
BB Bent Over Row
45s work (Pull)
Round 3 — Superset4 sets · 45s / 45s
1
DB Walking Lunge
45s work, alternating (Legs)
2
Hammer Curl
45s work (Pull)
Intensity

RPE 6-7. Build movement quality and tempo. Last 2 reps should feel earned, not max.

The Burn · EMOM

8 min · MAX INTENSITY
1
Thruster
Min 1 — 12 reps (Push)
2
Eccentric Pull Ups
Min 2 — AMRAP (Pull)
3
Goblet Squat
Min 3 — 15 reps (Legs)
4
Press Up
Min 4 — 15 reps (Push)