Week 1 · Day 1
Strength and Conditioning
Elite At-Home Strength and Conditioning Program
6 exercises
0 done
Session Progress
0/6
Superset Format
Complete A1 → A2 → Rest. Then move to the B block. Then the C block. The green bracket shows which exercises are paired together.
SUPERSET
A1
Goblet Squat
3–4 sets · 8–12 · Rest after A2
RPE 7–8
A2
Dumbbell Bench Press
3–4 sets · 8–12 · 60–90 sec after A2
RPE 7–8
Complete A1 → A2 → Rest, then repeat
SUPERSET
B1
Standing Shoulder Press
3 sets · 8–10 · Rest after B2
RPE 7–8
B2
Dumbbell Bent Over Row
3 sets · 8–12 · 60–75 sec after B2
RPE 7–8
Complete B1 → B2 → Rest, then repeat
SUPERSET
C1
Romanian Deadlift
3 sets · 10–12 · Rest after C2
RPE 7–8
C2
Hip Thrust
3 sets · 10–15 · 60 sec after C2
RPE 7–8
Complete C1 → C2 → Rest, then repeat
Session Notes