Multi-Week Programs

These multi-week programs have been designed by Shea to help you track your progress, stay consistent, and establish a well-balanced workout routine. In the content tab, you can see a number of 'steps' beside each program. These steps describe the number of weeks the program runs for. For example "The Athletic Development Program - 8 Steps" means that The Athletic Development Program will take 8 weeks to complete. LOAD KEY FOR WEIGHTS: 4-10 = Easy to moderate weight. Could do another 5/6 reps per set. 6-10= Moderate weight. Could do another 3/4 reps per set. 8-10= Heavy weight. Could do another 2 reps per set. 9-10= Very heavy weight. Almost maximum weight, could only do possibly 1 more rep per set.