ZAPTFITNESS
Coach
Zach Andrewartha
Build
Features1 sessions per week
Must use App app to view and log training
Program Training
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
A
Back Squat
3 x 15
B
Front Squat
3 x 15
C
Bulgarian Split Squat
4 x 15
D
Leg Press
3 x 15
E
Leg Extension
3 x 15
F
Reverse Nordic
2 x 5
G
Wall Sit
Monday
Week 1 Day 2
A
Seated Row
3 x 15
B
Lat Pulldown
3 x 15
C
Bent Over Row
3 x 15
D1
Pull-Up
D2
Chin-Up
E1
Straight Arm Pulldown
3 x 15
E2
Hanging Knee Raise
3 x 10
F1
Preacher curl
2 x 10
F2
Iso Hold DB Curl
Tuesday
Week 1 Day 3
A
Steady state run
@ 30:00
Wednesday
Week 1 Day 4
A
Deadlift
3 x 10
B
Barbell Hip Thrust
3 x 15
C
RDL
3 x 15
D
Prone Machine Hamstring Curl
3 x 15
E1
Seated calf raise
2 x 15
E2
standing calf raise
@ 15
F
KB swings
3 x 15
Thursday
Week 1 Day 5
A
Bench Press
3 x 15
B1
Incline DB Bench Press
3 x 15
B2
Plate press
3 x 10
C
Standing cable chest fly
@ 15
D
Dip
2 x 10
E
Tricep Pushdown
3 x 15
F
Core Routine 3 Rounds
Friday
Week 1 Day 6
A
Track Run
BECOME A HYBRID ATHLETE TODAY
You miss 100% of shots you don't take. SHOOT!
Get HYBRID | LIFT + RUN - BUILD
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