Train With Ayy

Bodybuilding
Coach
Ayo Awosika

Searching a training split that's straight to the point, ticks all major boxes and doesn't require you to be in the gym every day of the week? Then this programme is for you!


Four resistance sessions (two upper-body and two lower-body) are designed to build muscle mass and develop your overall strength.

You're guaranteed to hit each major muscle group twice a week, which is critical for growth and building that total physique.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
Upper 1

Prep

A

Upper-body Activation

2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups

B

Bench Press

3 x 6

C

Lat Pulldown

3 x 10

D

Seated Military Press

3 x 10

E

Landmine Row

3 x 12

F

DB Chest Fly

3 x 12

G

DB Bicep Curls

3 x 10

H

Tricep Pushdown

3 x 15

Monday
Lower 1

Prep

A

Squat Prime 1

2 rounds: 12 deep squats 12 clams (each side) 20m farmers carry (40m)

B

Back Squat

3 x 6

C

Romanian Deadlift

3 x 10

D

Hip Thrust

3 x 12

E

Leg Extension

3 x 12

F1

Lying Leg Curl

3 x 12

F2

Banded Clams

3 x 12

Strength/Power

G

Core Circuit

3 rounds of the following: High plank Heel drops Side plank Hold each movement for 30 secs (with a 5 sec transition) Rest for 60 secs after each round

Wednesday
Upper 2

Prep

A

Upper-body Activation

2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups

B1

Pull-Up

3 x 6

B2

Lat Pulldown

3 x 8

C

Incline DB Bench Press

3 x 10

D

Bent Over Row

3 x 12

E1

Seated Cable Row

3 x 15

E2

Diamond Push-Up

3 x 15

F1

DB Lateral Raise

3 x 15

F2

Bicep Hammer Curls

3 x 10

Thursday
Lower 2

Prep

A

Deadlift Prime

2 rounds of: 12 Banded RDL 12 Pull Aparts 12 SL Glute Bridge (each leg) 40m Farmers Carry

B

Deadlift

3 x 8

C

Walking Lunges

3 x 10

D

Seated Single Leg Press

3 x 12

E

Hamstring Bridges

3 x 15

F1

Single Leg Calf Raise

3 x 15

F2

Copenhagen Plank

3 x 30

Strength/Power

G

Core Circuit

3 rounds of the following: High plank Heel drops Side plank Hold each movement for 30 secs (with a 5 sec transition) Rest for 60 secs after each round

UPPER vs LOWER - Total Physique Series