Build Your Temple

DOM CASTILLO MIND & BODY MGMT

Mobility, Strength & Conditioning, General Fitness
Coach
DOM CASTILLO

YOO! This program was built for the intention of jump starting fitness goals, both in strength and mobility. This program is the predecessor to my MAX EFFORT performance program. Perfect for any new, beginner, or intermediate lifter.

In my philosophy as a coach I promote the importance of building the temple that can sustain your purpose/passion. Every body is an athlete and every body has a purpose on this planet. However, to deliver the strength and power of that purpose you need to build the vehicle to sustain and carry that message. Whether it be entrepreneurial, creative, mental, or spiritual, the bigger your vision the stronger your vessel must be to endure that journey. That is where I come in. I want you to feel empowered and strong in your body so you can continually shape your world around with your influence .

This program features 4 days of strength training, utilizing a upper/lower split. Also, you will be applying 2 days toward mobilizing and increasing flexibility and increasing range of motion for a more well rounded posture.

Stop wasting time and show the world what you have to offer. This is your time, this is your temple!

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YOUR VIRTUAL COACH
Every one of my online teams and programs are delivered by TrainHeroic, a best in class mobile application that delivers our programming, exercise demo videos and expert coaching right to your fingertips.
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STOP GUESSING WHAT TO DO
I'll give you detailed instruction for each of the 5 training days each week + video demos of me showing you exactly what I'm looking for. The days of you wandering the gym wondering how to get to where you wanna go are over!
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DEVELOP STRENGTH LIKE NEVER BEFORE
These are my exact training sessions. And they are what I recommend for people who are trying to get stronger and lift heavier. They include barbell lifts and also accessory work in every session. You'll get stronger and more badass every week.
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MNR-P
Practice my direct philosophy of movement, nutrition, regeneration and ultimately use your strong body to deliver the passions of your life! I will offer you guidance toward nutrition and regeneration as you progress in this transformative program!
Features
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Programming 6 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // dumbbells // cables // selectorized equipment // stair master
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Sample Week
Week 1 of 6-week program
Sunday
UPPER BODY

A

World's Greatest Stretch with Extension

1 x 1:00

B1

Shoulder Warm Up Mini Band

2 x 0:30

B2

Shoulder Extension Stretch on Floor

2 x 0:15

C

Bench Press

12, 10, 8, 8

D

Bent Over Barbell Row- Pronated

12, 10, 8, 8

E

Seated Shoulder Press

4 x 12

F

INCLINE DB FLY

4 x 12

G

Lat Pulldown

4 x 12

H

Seated Lateral Raise

4 x 12

I

Barbell Skull Crushers

15, 15, 12, 12

J

Zottman Curl

15, 15, 12, 12

Monday
LOWER BODY

A1

World's Greatest Stretch with Extension

1 x 1:00

A2

Quadruped Hip CAR

2 x 5

B1

Single Leg Glute Bridge Isometric

2 x 10

B2

DB Suitcase Reverse Lunge to Knee Lift

2 x 10

C

Back Squat

12, 10, 8, 8, 6

D

Landmine RDL

12, 10, 8, 8, 6

E

Suitcase Double Leg Calf Raise

20, 20, 15, 15

F

Leg Extension

3 x 12

G

Suitcase Curtsy Lunge

3 x 12

H1

Landmine Turkish Get Up

3 x 10

H2

Landmine Russian Twist

3 x 20

Tuesday
STEADY STATE CARDIO & MOBILITY

A

Stairs

1 x 15:00

B1

Scorpion Tap

3 x 1

B2

Prone Snow Angel

3 x 10

C1

SQUAT THORACIC ROTATION

3 x 0:30

C2

Hollow Body Dumbbell Pullover

3 x 0:30

C3

Z Seated Hip to Halo

3 x 0:30

D

Stairs

1 x 15:00

Wednesday
UPPER BODY

A

World's Greatest Stretch with Extension

1 x 1:00

B1

Shoulder Warm Up Mini Band

2 x 10

B2

Shoulder Extension Stretch on Floor

2 x 0:15

C

Incline DB Pause Press

12, 10, 8, 8, 6

D

Rack Pull

12, 10, 8, 8, 8

E

Tall Kneeling Barbell Press

4 x 12

F

Cable Chest Fly

4 x 12

G

Lat Pulldown

4 x 12

H

DB Shoulder Press (Seated)

4 x 12

I1

Waiters Curl

4 x 15

I2

Bodyweight Dips

4 x 15

Thursday
Lower Body

A1

World's Greatest Stretch with Extension

1 x 1:00

A2

Quadruped Hip CAR

2 x 5

B1

Hydrant + Leg Extension

2 x 8

B2

Single Leg Deadlift to Reverse Lunge

2 x 8

C1

Assisted Low Switch Cossack Squat

4 x 8

C2

Cossack Squat Barbell

4 x 12

D

Single Leg Press

12, 10, 8, 8, 6

E

Leg Press Calf Raise

4 x 20

F

Narrow Goblet Squat

15, 10, 8, 8

G

Lying Single Leg Curl

4 x 15

H1

Alt Leg Tuck Up

3 x 15

H2

Single Arm DB L Crunch

3 x 15

Friday
MOBILITY WORK

A

Stairs

1 x 15:00

B

World's Greatest Stretch with Extension

3 x 10

C

Half Kneeling BW Windmill

3 x 12

D

COUCH STRETCH

3 x 15

E

Forearm Plank To Dolphin

3 x 10

F

Dynamic Adductor Stretch

3 x 15

G

90/90 Glute Stretch

3 x 10

H

Shinbox Rear Leg External Rotation

3 x 10

I

Straddle Pike Leg Lift

3 x 10

J

PIKE STRETCH TO BACK ROLL

3 x 10

Coach
coach-avatar DOM CASTILLO

**KICK ASS & BE A GOOD PERSON// MY MAIN REASON IN COACHING IS TO SPREAD MY PHILOSOPHY OF LIFE. RESILIENCE, GROWTH & FAITH. ALWAYS GET UP WHEN YOUR KNOCKED DOWN, NEVER STOP GROWING, & HAVE FAITH WHAT IS MEANT FOR YOU WILL NEVER LEAVE YOU. GIVE YOUR MAX EFFORT**

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KICK ASS & BE A GOOD PERSON

MY MAIN REASON IN COACHING IS TO SPREAD MY PHILOSOPHY OF LIFE. RESILIENCE, GROWTH & FAITH. ALWAYS GET UP WHEN YOUR KNOCKED DOWN, NEVER STOP GROWING, & HAVE FAITH WHAT IS MEANT FOR YOU WILL NEVER LEAVE YOU. GIVE YOUR MAX EFFORT Get MAX EFFORT

Get Build Your Temple
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Build Your Temple