Heidi's Default Program

This is the program I turn to when I don’t have any clear cut goals in mind. I’m a fan of volume/intensity split routines for the slow lifts, and I like to keep up with the quick lifts in for mobility and speed. And then I condition because I like the taste of beer and I just don’t want it to show.

Week A

Monday -

  • Bench 6X4 (+2.5lbs ea session)

  • Squat 3X7 (+5lbs ea session)

  • Bent Supine Rows 5X5 (+5lbs ea session)

Tuesday-

  • Power Snatch or Split Snatch 6X2 (+2.5lbs)

  • B/N Push Press 5X3 (+2.5lbs)

  • Fitcamp Conditioning Effort

Wednesday -

  • 30-60 minute walk on empty stomach first thing in the morning

Thursday-

  • Bench Press 3RM

  • Chin-over-bar Hold 3X10-20 sec

  • Fitcamp Conditioning Effort

Friday-

  • Squat 7X3 (+5lbs ea)

  • Deadlift 4X4 (+5lbs ea)

  • Hypertrophy Circuit - 5 rounds of 10 Reverse Hypers, 5 GHD Sit-up and Hold, 15yd Walking Lunges

Week B

Monday -

  • Press 6X4 (+2.5lbs ea session)

  • Squat 3X7 (+5lbs ea session)

  • Snatch Grip Deadlift 3X5 (+5 lbs ea session)

Tuesday-

  • Dynamic Effort Paused Bench Press 10X3 @ 60% !RM (rotate grips)

  • Clean and Jerk Complex 5X1+1+1 (+2.5lbs ea session) - Light to moderate weight

  • Fitcamp Conditioning Effort

Wednesday -

  • 30-60 minute walk on empty stomach first thing in the morning

Thursday -

  • Press 3RM

  • Handstand Hold 3X30 sec

  • Fitcamp Met-con

Friday-

  • Squat 3RM

  • Deadlift 1X5

  • Hypertrophy Circuit - 5 rounds of 10 Dumbbell Thrusters, 10 DB Row (reps each arm)

Heidi Coffman