Welcome To The Gains (Barbell & Dumbbells Only)

Civ Sector Training Group

General Fitness, Strength & Conditioning
Coach
Neil

This program is designed for people who are beginners in program and structure for their workouts, but have some experience in overall fitness, as in they're not starting off as a true beginner. They have some strength, they have some body awareness, etc. HOWEVER, this program can be done by true beginners and some intermediate participants. The movements, loading, and sets x reps will change though. This routine is based off a 12 week long program, following a Pull-Push-Legs split. The objective is to focus on linear progression of strength and hypertrophy. You are free to change the sets and rep count for all exercises, as the sessions are meant for 60+ minute long sessions. The standard sets x reps will remain throughout. *Please read the exercise description for the sets x reps, and weight recommendations. You are simply inputting the data yourself in the required fields, to track your progress. You have freedom to adjust all of these factors to help fit it into your schedule, recovery, etc.

$25
Get Welcome To The Gains (Barbell & Dumbbells Only)
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Get Back Into It
Need somewhere to start off? This program will give you the starting point, either from you just getting back into the gym or not knowing where to start from to begin with.
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Structure
Structure is one of the main factors a workout program needs in order to be successful in the long run. If you're just doing "whatever" when you head into the gym, you can expect your progress to be just "whatever" too. Get your workout in order, and get the necessary data on your lifts.
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Adaptable
This is program is meant to be adaptable, as your situation is always changing. From a busy work-life schedule, to not feeling your absolute best on a given day, you can still adapt the program to your needs. You feel like you can't lift as heavy as last week, it's not a big deal. Record what you did that day, compare to when you started, adapt to the situation.
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Autonomy
This program will teach you how to be autonomous as a gym goer. Once you get the structure and flow down, you have the necessary information to keep your progress going. Don't be the type where you need to have your hand held every session. In the end, you're the one who has final say on what weight you use, how hard you work, and what exercise to do next. You drive your progress.
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 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
Equipment
Required
Barbell // Dumbbells
Recommended
Varying selection of weights
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Sample Week
Week 1 of 12-week program
Sunday
Pull A

A

Deadlift

B

DB Bicep Curls

C

Rear Delt Flyes

D

Hammer Curl

E

Chest-Supported DB Row

Tuesday
Push A

A

Bench Press

B

DB Overhead Tricep Extension

C

DB Lateral Raise

D

DB Pec Power Fly

E

Seated DB Press

Thursday
Legs A

A

Back Squat

B

Bulgarian Split Squat

C

Goblet Squat

D

Romanian Deadlift (RDL)

Coach
More from Civ Sector Training Group
coach-avatar Neil

B.S. in Kinesiology. Worked in the industry professionally for 8 years. I'm here to get out the necessary fitness-related information out there to everyone. Fitness in theory is simple, implementing it into practice is what can get complicated.

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Discipline=Motivation

You tired of the old saying of "I just don't feel motivated" when you want to workout? It's time to make a change. Discipline will get you where you need to be. It'll drive your progress, and finally get you to that strength and physique goal you've been w

Get Welcome To The Gains (Barbell & Dumbbells Only)
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Welcome To The Gains (Barbell & Dumbbells Only)
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