muscle hero training
Coach
ATA CEVIKER
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Build Real Strength Without Burning Out
Smart weekly progressions help you get stronger without overtraining. You’ll lift more, move better, and recover faster.
The Barbell Strength Blueprint
Get Stronger Without Adding Extra Training Time
Most athletes don’t have time for 5-day lifting cycles.
This program fits any schedule — only 3 days per week — while still driving real strength increases.
Fix Your Technique & Move Cleaner Than Ever
Each week builds your mechanics step by step.
Less guessing.
Less frustration.
No junk volume.
Works Even If Your Schedule Is Busy
Short, efficient sessions (60–75 minutes). No fluff. No random accessories. Just the work that gets results.
Features
Programming 3 days per week
Daily strength, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1
A
Snatch
4, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 50, 60, 60, 65, 65, 70, 70, 70 %
B
Snatch Pull
5 x 3 @ 70, 70, 80, 80, 80 %
C
Back Squat
5 x 5 @ 50, 60, 60, 60, 60 %
Tuesday
Week 1 Day 3
A
Clean from Blocks
3, 3, 3, 3, 3, 3, 2, 2, 2 @ 50, 50, 60, 60, 65, 65, 70, 70, 70 %
B
Block Clean Pull
4, 4, 4, 4, 3, 3 @ 70, 80, 80, 80, 90, 90 %
C
Front Squat + Jerk
4, 4, 4, 4, 3, 3 @ 50, 50, 60, 60, 70, 70 %
D
GHD Sit-Up
3 x 12
Thursday
Week 1 Day 5
A
Muscle Snatch
4 x 8 @ 35, 35, 45, 45 %
B
Power Clean
5, 5, 4, 4, 4, 4, 4 @ 50, 50, 60, 70, 70, 70, 70 %
C
Split Squat
3 x 12
D
Gak squats
3 x 12
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