MAX EFFORT

DOM CASTILLO MIND & BODY MGMT

Bodybuilding, Strength & Conditioning
Coach
DOM CASTILLO

Building muscle isn't easy. Even adding a few new pounds of lean mass takes hard work, dedicated eating, and the discipline to say "yes" and "no" to the right behaviors at just the right times.

This 9-WEEK program is for you if your body, mind, and lifestyle can handle heavy, high-volume training 5-6 days a week. This program can feel demanding and is meant to aim for hypertrophy, physical aesthetics and mental resilience.

Every week, you'll hit the gym 5-6 days a week, using this schedule:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulders
  • Friday: Arms
  • Saturday: Legs (some weeks)
  • Sunday: Rest

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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MOVE YOUR BODY LIKE I DO
You deserve to get the results you're after. If you're willing to put in the work for the next 12 weeks, I'm going to show you exactly how I train legs so that you too can get results that make you proud AF.
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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 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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FEEL YOUR BEST, KNOW YOU ARE YOUR BEST
I want to empower YOU with a plan that makes you feel like you're at your best. I'm committed to making sure that you get everything you deserve out of this program and if you put in the work, you'll be blown away with what you can accomplish in just 6 weeks.
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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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, and keep you going longer, all with a app..
Equipment
Required
BARBLLS // DUMBBELLS // RESITANCE BANDS // LEG PRESS // CABLES // KETTLEBELLS // ADJUSTABLE BENCH // BAD ASS MENTALITY
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Sample Week
Week 1 of 9-week program
Sunday
CHABS (CHEST + ABS)

A

World's Greatest Stretch with Extension

1 x 8

B1

Shoulder CARS

2 x 4

B2

Shoulder Extension Stretch on Floor

2 x 0:20

C

Incline Bench Press

2 x 10

D

Incline Bench Press

12, 10, 8, 6, 6

E

Incline DB Pause Press

5 x 10

F

DB Bench Press

4 x 10

G

INCLINE DB FLY

3 x 12

H1

Cable Chest Fly

4 x 12

H2

Hand Release Push-Up

4 x 12

I1

Dual Turkish Sit Up

4 x 10

I2

Alt Leg Tuck Up

4 x 10

Monday
BABS (BACK + ABS)

A

World's Greatest Stretch with Extension

2 x 8

B1

Prone Snow Angel

2 x 8

B2

Cat-Cow

2 x 8

C

Lat Pulldown

2 x 10

D

Lat Pulldown

12, 10, 10, 10, 8

E

Bent Over Barbell Row- Pronated

4 x 12

F

Single Arm Row

4 x 12

G

T Bar Row

4 x 10

H

Seated Row

5 x 10

I

Pike Leg Lift Over

3 x 12

J

Landmine Russian Twist

3 x 12

Tuesday
QUADS

A1

World's Greatest Stretch with Extension

2 x 8

A2

STRADDLE FOLD TO WIDE SQUAT

2 x 8

B1

Single Leg Glute Bridge Isometric

3 x 8

B2

Hip CARS

3 x 8

C

Back Squat

2 x 10

D

Back Squat

12, 10, 10, 8, 6

E

Cyclist Goblet Squat

4 x 15

F

Single Leg Press

15, 15, 10, 10

G

Leg Extension

4 x 15

H1

Suitcase Double Leg Calf Raise

H2

DB Seated Calf Raise

Wednesday
SHABS (SHOULDERS + ABS)

A

World's Greatest Stretch with Extension

2 x 8

B1

Shoulder CARS

2 x 8

B2

Shoulder Extension Stretch on Floor

2 x 0:15

C

Tall Kneeling Barbell Press

2 x 10

D

Tall Kneeling Barbell Press

12, 10, 10, 10, 8

E

Top Down Arnold Press

3 x 10

F

Seated Lateral Raise

4 x 12

G

Barbell Front Raise

4 x 12

H

Prone Reverse Fly

3 x 12

I

DB Shrug

4 x 15

J

Side Plank Hip Tap

3 x 12

K

Landmine Turkish Get Up

3 x 12

Thursday
ARMS

A

World's Greatest Stretch with Extension

2 x 8

B

Standing Barbell Bicep Curl

2 x 10

C

Standing Barbell Bicep Curl

4 x 10

D

Alternating Incline Bench Bicep Curl Top Down

3 x 12

E

Single Arm Preacher Curl

4 x 12

F

Alternating Hammer Curl

3 x 10

G

90/90 Skull Crusher

4 x 10

H

Bodyweight Dips

4 x 12

I

Standing Tricep Extension

4 x 12

J

ROPE TRICEP PUSHDOWN

15, 12, 12, 10

Friday
Glutes & Hamms

A1

World's Greatest Stretch with Extension

2 x 8

A2

COUCH STRETCH

3 x 8

B1

90/90 Goblet Good Morning

2 x 8

B2

Hydrant + Leg Extension

2 x 8

C

Lying Single Leg Curl

12, 10, 10, 8

D

Landmine RDL

4 x 12

E

Single Leg Press

4 x 10

F1

Front Rack Walking Lunges

4 x 12

F2

Lying Single Leg Curl

4 x 12

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
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FAQs
How heavy should I lift?
You should have an idea of what you can handle on big lifts (1RM, 5RM, 8RM) before starting this program. But don't expect to match any PRs during these high-volume workouts. Dial back weight as needed to hit the rep ranges. Leave a rep or two in the tank on your first few working sets unless noted.
What training style is this program?
MAX EFFORT is simply a aesthetics focused hypertrophy program with the goal of gaining as much muscle as possible. You will do big lifts and isolation work, drop sets, even double drop sets. Every working is unique, but structured to bring you through a journey of challenging your fitness.
What is the workouts are too long?
If you're not an elite lifter with multiple years of high-level bodybuilding training under your belt, I recommend staying open to dialing back the volume in these workouts. Do all the movements in the workout, but with less volume. For example, 3-4 sets instead of 5-6.
What if I can't do all the pull-ups in these workouts?
Hey, it happens. To help hit the rep range, you can use band assistance, do pull-downs, or use the assisted machine.
What about cardio?
Walking can be a great addition to this program, both for your health, and to help combat muscle soreness. But don't do any intense interval-style cardio. You want to devote as many calories as possible to growing—and your heart is already going to get plenty of work during these workouts!
What should I do on rest days?
Your body should feel pretty wrecked at the end of each week. So on rest days, it's crucial to rest! That means no lifting, but it doesn't have to mean no activity at all. Walking and light activity can help combat muscle soreness, which you will definitely be feeling.
The Proof
verified-athlete-avatar Bill

57, Retired Eye Surgeon- Never Stronger!

Verified Athlete

"Cheers to you training these last months! I am finally surfing in Brazil!"

verified-athlete-avatar Jared

First Time Lifting

Verified Athlete

"Finished my first strength program! I truly appreciate the encouragement..."

verified-athlete-avatar ME!

MY FIRST 1ST RUN ON THIS SPLIT!

Verified Athlete

"I AM MY OWN BIGGEST TESTIMONIAL!"

MAX EFFORT