8 Week Jacked, Lean and Functional

Christian Castano Fitness

Bodybuilding, Functional Fitness, Functional Training, Miscellaneous, General Fitness

Coach

Christian Castano

This program is designed to build lean functional muscle.

You will hit every body part twice a week and all workout days are different to keep you engaged and loving the process!

During this 8 week program you will not repeat the same workout more then twice! Let's get better together!

$19

Get 8 Week Jacked, Lean and Functional

Proven Methods, Made Simple

I've laid everything out for you in this program. Everything you need is in the app. You just need to bring a positive attitude and put in the effort.

Track Everything, Follow The Videos

Throw that old notebook away! YOu can track everything in the app and you can simply follow along with the training videos!

Fresh Training Every Week

The training is fresh and exciting every week. Following the guidelines of progression, overload, and adaptation, this program is THE BEST of both worlds. Proven techniques as well as exciting!

Features

Programming 5 days per week

Daily strength, conditioning and hypertrophy work

HD Video Guidance

Instructional videos to guide you and make execution easy

Coaching and Instructions

Everything you need is built in! Follow along and crush it!

Delivered through TrainHeroic

Sweating over a PDF is so last year. This training will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

This Is a Fully Equipped Program / Gym Access

Sample Week

Week 1 of 8-week program

Sunday

Push / Pull

Upper Body Warmup

Band Openings - 2 x 10 reps Banded Face Pulls - 2 x 10 reps Band Pull-Overs - 2 x 10 reps Banded External Rotation - 2 x 10 reps Banded Scapula Rows - 2 x 10 reps

Dumbbell Bench Press

12, 12, 10, 8, 6

Single Arm Dumbbell Row

5 x 12

Incline Barbell Press

3 x 12

Wide Grip Pulldown

3 x 12

Decline Barbell Press

3 x 12

Close Grip Seated Row

3 x 12

Cable Fly

3 x 15

Dumbbell Pullover

3 x 15

Push Ups

1 x MAX

Pull Ups

1 x MAX

Monday

Lower Body

Lower Body Warm Up

T-Spine Rotations - 2 x 20 Sec/Side World’s Greatest Stretch - 2 x 30 Sec/Side Toe Touch to Squat - 2 x 1 min Walkouts - 2 x 1 min Marches - 2 x 1 min

Heel Elevated KB Goblet Squat

5 x 16

Leg Extensions

5 x 12

Landmine RDL

4 x 10

Single Leg Curl

4 x 10

Leg Press

4 x 12

Laying Leg Curls

4 x 10

Trap Bar Deadlift

3 x 12

Box Jumps

3 x 10

Lunge Walk

4 x 20

Tuesday

Rest

Wednesday

Push

Upper Body Warmup

Band Openings - 2 x 10 reps Banded Face Pulls - 2 x 10 reps Band Pull-Overs - 2 x 10 reps Banded External Rotation - 2 x 10 reps Banded Scapula Rows - 2 x 10 reps

Cable Fly

4 x 16

Close Grip Bench Press

4 x 14

Single Arm Dumbbell Bench Press

5 x 10

Single Arm Pushdowns

5 x 12

Incline Dumbbell Press

4 x 12

Dumbbell Skull Crushers

4 x 12

Decline Dumbbell Flies

4 x 12

Weighted Dips

4 x 12

Push Ups

2 x MAX

Thursday

Pull

Upper Body Warmup

Band Openings - 2 x 10 reps Banded Face Pulls - 2 x 10 reps Band Pull-Overs - 2 x 10 reps Banded External Rotation - 2 x 10 reps Banded Scapula Rows - 2 x 10 reps

Close Grip Pulldown

4 x 12

Rope Face Pulls

4 x 12

DB Curls

4 x 12

Wide Grip Seated Rows

4 x 12

Arnold Dumbbell Press

3 x 12

Cable Curls

3 x 12

DB Rows

3 x 12

Upright Rows

3 x 12

Incline DB Curls

3 x 12

Bent Over Barbell Row

3 x 10

Inverted Row

3 x 10

Side Lateral Raises

3 x 12

Straight Bar Pullover

3 x 15

Reverse Cable Flies

3 x 12

Cable Face Curls

3 x 12

Pull Ups

1 x MAX

Friday

Lower Body

Lower Body Warm Up

T-Spine Rotations - 2 x 20 Sec/Side World’s Greatest Stretch - 2 x 30 Sec/Side Toe Touch to Squat - 2 x 1 min Walkouts - 2 x 1 min Marches - 2 x 1 min

DB Goblet Squat

5 x 12

Sissy Squat

5 x 15

Wall Sit

5 x 30

Bulgarian Split Squat

4 x 12

Seated Leg Curls

4 x 12

Barbell Hip Thrust

3 x 12