New

Full Body Every Other Day

Coach Jay Barnett

Bodybuilding
Coach
Jay Barnett

If you're new to the gym you need to practice a lot of the typical push pull leg style movements that are going to build you muscle.

Training a body part once per week isn't the best way to build muscle or learn a new skill.

High Frequency is!

Using a very low volume but super high frequency style of program means you will train little but often.

This program is designed for you to be able to train every other day.

This approach is going to give you 42 opportunities to hit every muscle group over the 12 week period.

This program can easily be adapted and run as 3 days per week program for those who can't train every other day.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, & keep you going longer, all through an app
Equipment
Required
Barbell // Cables // Dumbbells // Well Equipped Gym
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Sample Week
Week 1 of 12-week program
Sunday
Heavy Upper Light Lower A

A

DB Bench Press

1 x 10

B

Shoulder Press Machine (Plate Loaded)

1 x 10

C

Neutral Grip Lat Focused Pulldown

1 x 10

D

Chest Supported T Bar Row

1 x 10

E

Cable Lateral Raise (Wrist Height)

1 x 12

F

Single Arm Preacher curl

1 x 12

G

Dual Rope Tricep Extensions

1 x 12

H

Hamstring Curl Machine

1 x 25

I

Quad Focus Leg Press

1 x 25

J

Leg Extension

1 x 25

K

Seated Calf Raises

1 x 25

Tuesday
Heavy Lower Light Upper A

A

Hamstring Curl Machine

1 x 10

B

Hack Squat

1 x 10

C

Leg Extension

1 x 10

D

Calf Raise on Leg Press

1 x 10

E

Chest Press Plated Loaded Machine

1 x 25

F

Front Delt Focused Shoulder Press

1 x 25

G

Upper Back Pulldown

1 x 25

H

Seated Cable Row Lat Focus

1 x 25

I

Cable Crucifix Raise

1 x 25

J

Incline Dumbbell Curl

1 x 12

K

Lying DB Tricep Extension

1 x 12

Thursday
Heavy Upper Light Lower B

A

45 Degree Incline DB Press

1 x 10

B

Smith Machine Shoulder Press

1 x 10

C

Chest Supported Lat Pulldown

1 x 10

D

Rear Delt Pulldown

1 x 10

E

DB Lateral Raise

1 x 10

F

High Cable Curl

1 x 12

G

Single Arm Overhead Tricep Extension

H

Hamstring Curl Machine

1 x 25

I

Glute Focus Leg Press

1 x 25

J

Leg Extension

1 x 25

K

Standing Calf Raise

1 x 25

Saturday
Heavy Lower Light Upper B

A

Hamstring Curl Machine

1 x 10

B

Barbell RDL

1 x 10

C

Leg Extension

1 x 10

D

Seated Calf Raises

1 x 10

E

DB Fly

1 x 25

F

Seated Cable Shoulder Press

1 x 25

G

Cable Rope Pullover

H

Cable Rear Delt Flye

1 x 25

I

Poliquin DB Lateral Raise

1 x 25

J

Zottman Curls

1 x 12

K

Cross Body Cable Tricep Extension

1 x 12

Coach
coach-avatar Jay Barnett

Firstly entering coaching in a rehab background I quickly learned about biomechanics and became a Human Movement Specialist. I started using my knowledge of mechanics and movement and apply to to strength & muscle work. Applying my rehab, movement and mechanics to muscle & strength building allows me to maximise muscle growth with exercise setup and execution and do my best to keep you injury free

Full Body Every Other Day