---
title: Trainer+ Training Program Cheat Sheet.
description: Quick and easy cheat sheet so that you can build your own custom workouts.
---

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# Trainer+ Training Program Cheat Sheet.

### Traditional Resistance Training

 

|   | **Example Traditional Program** | **Suitable Training Mode** |
| --- | --- | --- |
| **Main Lift** | Back Squat 4 x 5 @ 80% | Old School |
| **Accessories** | Lat Pulldown 3 x 12 @ 60% | Old School  and/or Time Under Tension |
| **Isolation** | Hamstring Curls 3 x 12  | Eccentric Only Time Under Tension |

### Advanced Training 

 

|   | **Example Format** | **Suitable Training Mode** |
| --- | --- | --- |
| **Tempo** | Deadlift 3 x 8 (3111) | Old School |
| **Metabolic Conditioning** | DB Chest Press 3 x 10  40% | Pump |
| **Pre and/or Post-Fatigue Set** | Bicep Curls 1 x 15 30% | Time Under Tension |
| **Isometric Hold** | Squat Hold 3 x 3 10-sec 50% | Old School *Hold at upper ROM* |

### Other Training Requirements

 

|   | **Intention ** | **Suitable Training Mode** |
| --- | --- | --- |
| **Power** | Moving a solid amount of force in a short amount of time | Pump |
| **Skill Development** | When learning technique with a slow & controlled tempo Eg. Squats, Deadlift, Bench Press, etc | Time Under Tension |
| **Cardio / Aerobic Output** | Get the heart rate going with fast-paced movements using a light-to-moderate weight | Pump |
| **Active Recovery** | Get a training session in when you're in-between strength program days | Time Under Tension |

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