Independent

Coach
Jonathon Babineaux

Use this program to increase strength and muscle to hit all your goals!! 

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 5 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
CHEST DAY

A

Dynamic Stretch

1 x 4:00

B

Push-Up

3 x MAX

C

Bench Press

12, 10, 8

D

DB Fly

3 x 10

E

Decline Push Up

2 x 15

F

Incline Push up

2 x 15

G

Static Stretches

Monday
ARMS!

A

Dynamic Stretch

1 x 4:00

B

DB Bicep Curls

3 x 10

C

Standing Cable Curl

12, 10, 8

D

Hammer Curl

3 x 10

E

DB Overhead Tricep Extension

3 x 10

F

Tricep Rope Pulldowns

12, 10, 8

G

DB Tricep Extension

3 x 10

H

Static Stretch

1 x 8:00

Tuesday
Back Day!

A

Dynamic Stretch

1 x 4:00

B

Seated Cable Row

12, 10, 8

C

Bent Over Row

4 x 10

D

Lat Pulldown

12, 10, 8, 8

E

Kettlebell Deadlift

3 x 15

F

Static Stretch

1 x 8:00

Wednesday
LEGS

A

Dynamic Stretch

1 x 4:00

B

Air Squat

3 x 20

C

Back Squat

12, 10, 8

D

Calf Raise

3 x 10

E

DB Lunges

3 x 8

F

Leg Press

3 x 10

G

Static Stretch

1 x 8:00

Thursday
REST DAY
Friday
Circuit 1

A

Dynamic Stretch

1 x 4:00

Circuit

B

5 Rounds 35 Sec Work 15 Sec Rest 1. Air Squat 2. Ball Slams 3. Over head press (kettlebell) 4. Kettle bell swing 5. Flutter kicks 6. 50m sprint

C

Static Stretch

1 x 8:00

Saturday
REST DAY
Coach
coach-avatar Jonathon Babineaux

Increase Strength and Muscle in 6 Weeks