**AVAILABLE VIA PDF OR THROUGH THE TrainHeroic APP
THE WHY - Designed for those who want it all! This program breaks the mold and helps break the routine you’ve been stuck in. With Health & Longevity in mind, you’ll not only LOOK better but your body will FEEL better too.
STRENGTH - Squat, Bench & Deadlift are your main compound lifts. Here you will perform 5 Reps x 5 Sets, your goal here is to increase the weight on each set. If you are uncomfortable doing so complete the 5 Reps x 5 Sets at one weight and increase the weight every 2 weeks.
BODYBUILDING - We’re going off a classic “Split” approach 3 Days a week. You’ll be using the 3 Sets x 10,8,6 Reps method. You will use a weight you can perform 10 reps with, rest 15 seconds, perform 8 reps, rest 15 seconds, perform 6 reps & rest for 1 Minute before you start the next set. You will be cranking out 50-75 reps in UNDER 5 Minutes! Hello Hypertrophy.. this is all about volume not heavy weight, give yourself 1-2 warmup sets per movement.
FORMAT - You have 3 Days of Strength & Bodybuilding with 2 Days of Conditioning. Your weeks will repeat Bi-Weekly with varying Bodybuilding movements to aid in muscle confusion & growth! It is HIGHLY recommended you approach this in one or two ways..
Option 1 (5 Days /Week) - Day 1 / Day 2 / Day 3 / REST / Day 4 / Day 5 / REST
Option 2 (4 Days /Week) - Day 1 / Day 2 / REST / Day 4 / Day 5
Sample Day - STRENGTH
Bench Press - 5 Sets x 5 Reps
Decline DB Bench - 2 Sets x 10,8,6 Reps
Single Arm Incline DB Bench - 2 Sets x 10,8,6 Reps
Straight Arm Pull Down - 2 Sets x 10,8,6 Reps
Seated Machine Low Row - 2 Sets x 10,8,6 Reps
Barbell Bent Over Row - 2 Sets x 10,8,6 Reps
Cardio - 10 Minutes - 2 Sets x 10,8,6 Reps
Sample Day - CONDITIONING
Every 2 Minutes for 30 Minutes:
2 Rounds of:
10 KB Swings
10 Box Jumps
1 Minute of Cardio
20 Air Squats
*Repeat the 3 parts 5 times through