Fall into Fitness

Train With Abbie

General Fitness
Coach
Abbie Conde

Ready to get fit for fall?! This 4-week, 6-day program will provide you with a progressive overload split to kickstart those goals! Your 6 days include 2 lower body sessions, two upper body sessions, 1 full body session, and 1 cardio session. The program is split into two week cycles--weeks 1 & 3 follow the same schedule and are volume-focused (high rep/low weight). Weeks 2 & 4 follow the same schedule and are strength-based (low rep/high weight). Sound like the plan for you? Let's get started!

Features
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow
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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 coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // dumbbells // kettlebells // cable machine // cardio equpiment // booty bands // upper body and lower body machines
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Lower 1

A

Hip Thrust

3 x 15

B

Step-Ups

3 x 12

C1

Seated Hamstring Curl

3 x 20

C2

DB Reverse Lunge

3 x 15

D

Machine Single Leg Extension

3 x 15

E

Glute Focused Back Extension (GFBE)

3 x 20

Monday
Week 1 Upper 1

A

Cable External Rotations

3 x 15

B

DB Lateral Raise

3 x 12

C1

DB Arnold Press

3 x 15

C2

DB Front Raise

3 x 15

D1

Lat Pulldown

3 x 15

D2

Hammer Curl

3 x 15

E1

Roman Chair Leg Raises

3 x 20

E2

Russian Twist

3 x 15

Tuesday
Week 1 Cardio

A

Cardio

1 x 30:00

Wednesday
Week 1 Lower 2

A

Hip Thrust Into KAS Glute Bridge

4 x 12

B

Bulgarian Split Squat

3 x 16

C

Barbell RDL

4 x 15

D

Sumo Deadlifts

3 x 15

E

Glute Medius Kickback

F

Glute Focused Back Extension (GFBE)

3 x 30

Thursday
Week 1 Upper 2

A

Single Arm Machine Row

3 x 15

B

Bent Over Row

3 x 12

C

Lat Pulldown

3 x 12 @ 50, _ , _ lb

D

Barbell Upright Row

3 x 12

E1

DB Shoulder Press

4 x 12

E2

Bent Over Rear Delt Fly

4 x 15

F

Leaning Cable Lateral Raise

3 x 15

G

Toe touches

3 x 20

Friday
Week 1 Full Body

A

Bent Over Row

3 x 15

B1

DB Bicep Curls

3 x 15

B2

Romanian Deadlift

3 x 15

C1

Bench Press

3 x 15

C2

Banded Abduction

3 x 50

D1

Plate Front Raise

3 x 15

D2

Goblet Squat

3 x 20

Saturday
Recovery Day
Coach
coach-avatar Abbie Conde

With over 10 years of coaching experience, Abbie is ready to help guide you towards your goals and cheer you on the whole way.

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Let's get started

Ready for the challenge? Let's see what you've got!

Get Fall into Fitness
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Fall into Fitness