The Gateway

PT Whiteboard Training

General Fitness
Coach
PT

This 6-week, entry level program is perfect for those who want to embark on improving their health and fitness.  This plan is intended to hold you to daily step goals while doing a full body workout with basic, multi-joint movements three times per week.  The lifts progress by increasing volume from week-to-week with extensive coaches notes so you know exactly what the goal is.

$15
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Full Body Training Sessions
With a full-body lifting session three days per week, you'll minimize your soreness while still getting in enough work across the week to maximize your results.
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Track Your Steps
Simply being active throughout the day can make a huge difference in your health and body composition. Record your steps in the program to keep yourself accountable.
Features
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Access to your coach
Send messages via the TrainHeroic app if you have questions or need clarification on anything.
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Programming 7 days per week
3 days of lifting per week and 7 days of steps tracking per week built into the program
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Exercise Video Guidance
Exercise demonstration videos are attached with all exercises.
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Delivered through TrainHeroic
No need to sweat all over a piece of paper. All your workouts are delivered through the TrainHeroic app.
Equipment
Required
Barbell // Squat Rack // Bench // Pull-up Bar
Recommended
Dumbbells
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Sample Week
Week 1 of 6-week program
Sunday
Introductory Weight Loss Tips
Monday
Lift

A

Yesterday's Steps

Prep

B

General Warm-up

Take 5-minutes to get moving and stretch as needed. This could be an easy walk, jog, bike, or other cardio modality of your choice.

C

Back Squat

2 x 8

D

Overhead Press

2 x 8

E

DB Pullover

2 x 8

F

Walk

Tuesday
Stay Active

A

Yesterday's Steps

Wednesday
Lift

A

Yesterday's Steps

Prep

B

General Warm-up

Take 5-minutes to get moving and stretch as needed. This could be an easy walk, jog, bike, or other cardio modality of your choice.

C

RDL

2 x 8

D

Bench Press

2 x 8

E

Pull-Up

2 x 8

F

Walk

Thursday
Stay Active

A

Yesterday's Steps

Friday
Lift

A

Yesterday's Steps

B

Warm-up

C

Reverse Lunges

2 x 8

D

Close Grip Bench Press

2 x 8

E

Bent Over Row

2 x 8

F

Walk

Saturday
Cardio

A

Yesterday's Steps

B

Cardio

1 x 20:00

Coach
More from PT Whiteboard Training
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Certified Strength and Conditioning Specialist, Tactical Strength and Conditioning Facilitator, CrossFit Level 1 coach, Precision Nutrition Level 1 coach, and practitioner of the art and science of fitness.

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