darylljaypt
Coach
Daryll Contreras
Leave 1 RIR for barbell movements
Go to failure on other movements
Make sure all your barbell movements LOOK and FEEL the same EVERY rep
Features4 sessions per week
Must use App app to view and log training
Program Training
Barbell movements
Even though I've been preaching for the longest time that barbells will be the most inefficient way to build muscle, I have found a way to program it in a way where fatigue is bit more managed
Track your workouts
Use the app to track whether or not you're making progress
Very Specific Instructions
I've included very specific instructions on how to execute your lifts so PLEASE READ THEM
BUILD MUSCLE
This program is a perfect hybrid of Barbell movements AND Muscle building
Features
Programming 4 days per week
You guys asked for a 4 day split so here it is
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
Track your workouts through the app
Equipment
Recommended
AF or Gymboxx Membership
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Bench Press
B
Cable Lateral Raise
C
Plate Loaded Row
D
Lat Pulldown
E
Bicep Curl Machine
Monday
Week 1 Day 2
A
Back Squat
B
Hip Thrust Machine
C
Hip Adduction Machine
D1
Leg Extension
D2
Quad Stretch
2 x 1 @ 1:00
E
Calf Raise
Wednesday
Week 1 Day 4
A
Bench Press
B
Lat Pulldown
C
HammerStrength Incline Press
D
Pec Dec
E
Bicep Curl Machine
F
Cable Tricep Extension
Friday
Week 1 Day 6
A
Deadlift
B
Back Squat
C
Hip Thrust Machine
D
Seated Hamstring Curl
E1
Leg Extension
E2
Quad Stretch
2 x 1 @ 1:00
F
Hip Adduction Machine
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