HYBRID | LIFT + RUN - FIT: Training by Zach Andrewartha in TrainHeroic

ZAPTFITNESS

Coach

Zach Andrewartha

GEN POP

Features
1 sessions per week
Must use App app to view and log training
Program Training

$299

Get HYBRID | LIFT + RUN - FIT

WHAT TO EXPECT

A program structured to improve your lifting aswell as your running, which is hard thing to do without the proper plan

BENIFITS

Getting in the best shape off your life in more ways than one. Hybrid training not only gets you the all round fittest you have ever been.. It also gets you in crazy shredded shape! Hard to knock back.

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

A coach who will hold you accountable and provide the feedback & knowledge you need to grow

Delivered through TrainHeroic

A coach and team that will push you harder, know you better, and keep you going longer, all at the accessibility of your phone/device.

Sample Week

Week 1 of 16-week program

Sunday

Week 1 Day 1

Back Squat

3 x 15

Front Squat

3 x 15

Bulgarian Split Squat

4 x 15

Leg Press

3 x 15

Leg Extension

3 x 15

Reverse Nordic

2 x 5

Wall Sit

Monday

Week 1 Day 2

Bench Press

3 x 15

Incline DB Bench Press

3 x 15

Plate press

3 x 10

Standing cable chest fly

@ 15

Dip

2 x 10

Tricep Pushdown

3 x 15

Core Routine 3 Rounds

Monday

Week 1 Day 2

Steady state run

@ 30:00

Tuesday

Week 1 Day 3

Seated Row

3 x 15

Lat Pulldown

3 x 15

Bent Over Row

3 x 15

Single Arm DB Row

3 x 15

Straight Arm Pulldown

2 x 15

Pull-Up

Chin-Up

Preacher curl

2 x 10

Iso Hold DB Curl

Wednesday

Week 1 Day 4

Deadlift

3 x 10

Barbell Hip Thrust

3 x 15

RDL

3 x 15

Prone Machine Hamstring Curl

3 x 15

Seated calf raise

2 x 15

standing calf raise

@ 15

KB swings

3 x 15

Thursday

Week 1 Day 5

Seated DB Shoulder Press

3 x 15

Landmine press

3 x 15

DB Shoulder Fly

3 x 15

Cable Shoulder Fly

3 x 15

Ego tester (lateral raises DB)

1 x 30

Tricep Rope Pulldowns

3 x 15

Super 7’s

2 x 21

Conditioning

Core routine

1min PLANK 30sec BICYCLE - 30 sec rest - 30 sec BICYCLES 30 sec CRUNCHES 30 sec SIDE 2 SIDE 30 sec FLUTTERS (hands under bum) 1 min ELBOW KNEE PLANK (extend elbows further away for added burn)

Friday

Week 1 Day 6

Track Run

Coach