Josh Holyfield Personal Development

Bodybuilding, General Fitness
Coach
Coach James Childress

Features
1 sessions per week
Must use App app to view and log training
Program Training
$67
Get Bulking Season: 12 Week Bulking Protocol
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Add Real Size Without Getting Fat
This isn't a dirty bulk where you eat everything and hope for the best. You'll add muscle to your frame using a structured approach that keeps you lean while you grow. Twelve weeks of progressive overload on heavy compound movements that actually build size.
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Train 4 Days Per Week, 75 Minutes
No 6-day bodybuilding splits. No two-hour gym sessions. You have a job and a family. This program respects your time while delivering results. Four focused training days that trigger growth without taking over your life. Get in, do the work, get out, and grow.
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Simple Meal Plan That Fuels Growth
Eat to build muscle without weighing every gram of food or tracking macros obsessively. You get a straightforward meal plan that gives your body what it needs to grow. No complicated nutrition rules, just fuel that works. Easy to follow, easy to stick with
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Heavy Compound Movements Build Mass
Squats, deadlifts, bench press, rows. The movements that actually build size. This program is built around the exercises that trigger real growth through mechanical tension and progressive overload. Not isolation work that wastes your time. Lift heavy, get big.
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Direct Coaching Access When You Need It
You're not buying a PDF and getting left alone. When you have questions about form, progression, or how to adjust for your situation, you get real coaching support. Plus access to the Train Heroic app to track every session and see your progress.
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Sample Week
Week 1 of 12-week program
Sunday
Chest & Tricep Odd Week

A

Bench Press

3 x 11

B

Incline DB Bench Press

4 x 11

C

Lying Close Grip Barbell Tricep Extension Behind the Head

4 x 11

D

DB Incline Fly

4 x 11

E

Tricep Rope Pulldowns

4 x 11

F

Standing Cable Crossover

4 x 11

G

DB Overhead Tricep Extension

4 x 11

H

Dip

4 x 20

I

Seated Chest Press

3 x 20

J

Cardio

1 x 10:00

Monday
Back & Bicep Odd Week

A

Wide Grip Pull Ups

4 x 15

B

Single Arm Dumbell Row

4 x 11

C

Barbell Bicep Curl

4 x 11

D

Cable Seated Row

4 x 11

E

Single Arm Dumbell Preacher Curl

4 x 11

F

Lat Machine Wide Grip Pulldown

4 x 11

G

Alternating DB Hammer Curl

4 x 11

H

Rack Pull

4 x 11

I

Hyperextension

4 x 20

Tuesday
Legs Odd Week

A

Barbell Back Squat

4 x 11

B

Romanian Deadlift (RDL)

4 x 11

C

Standing Machine Calf Raises

4 x 11

D1

Leg Extension

4 x 11

D2

Seated Leg Curl

4 x 11

E

Seated Machine Calf Raise

4 x 11

F

DB Walking Lunge

4 x 11

G

Leg Press

4 x 11

H

Cardio

1 x 10:00

Wednesday
Shoulders Odd Week

A

DB Shoulder Press

4 x 11

B

Barbell Overhead Press

4 x 11

C

Barbell Upright Row

4 x 11

D

DB Front Raise

4 x 11

E

Cable Facepull

4 x 11

F

Cable Lateral Raise

4 x 11

G

Machine Seated Reverse Fly

4 x 11

H

Car Driver

Thursday
Running Day

A

A Run

1 x 20:00

Coach
More from Josh Holyfield Personal Development
coach-avatar Coach James Childress

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Bulking Season: 12 Week Bulking Protocol
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