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JACKED TRADIE

Legacy health and performance

Coach
Chris Dalmau

JACKED TRADIE is a 12-week strength and size program designed specifically with the tradie workload in mind! This 4-day push-pull structure allows for maximal growth, without excessive soreness. In roughly 4-hours per week, this program will provide your body with the stimulus it needs to pack of significant muscle mass!

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TAKE AWAY THE GUESS WORK
Walking around the gym just making it up as you go has never worked for anyone. You need a plan. This program will provide you with a consistent framework that allows you to continue to build, week on week.
Features
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Access to your coaches
Our coaches are on hand to answer any questions along the way!
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Programming 4 days per week
2 push and 2 pull days per week!
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Exercise videos
All of our exercises come with a demonstration video, to ensure you know know what you're doing!
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Delivered through TrainHeroic
Delivered seamlessly through the TrainHeroic app!
Equipment
Required
A standard commercial gym
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Sample Week
Week 1 of 12-week program
Sunday
2023-11-06

A

Barbell bench press

8, 8, 5

B

Neutral-grip incline press

3 x 10

C

leg extension

3 x 10

D1

Cable lateral raise

3 x 12

D2

Bench dips

3 x MAX

E1

High-to-low overhead triceps extension

4 x 15

E2

Hollow hold pullover

4 x 12

F

Calf raise

3 x 10

Monday
2023-11-07

A

Seated cable row (supinated grip)

4 x 8

B

Neutral-grip pull up

8, 8, 5, 5

C

Seated hamstring curl

3 x 10

D

High-to-low cable row

3 x 10

E1

Incline dumbbell curl

4 x 15

E2

Incline rear delt fly

4 x 15

F

Hammer curl

3 x 20

Wednesday
2023-11-09

A

Military press

10, 10, 6, 6

B

narrow dumbbell press

3 x 10

C

Chest dips

3 x 8

D1

Single-leg Box Squat

3 x 8

D2

v-bar triceps extension

3 x 12

E1

Dumbbell skull crushers

4 x 15

E2

Cable face pulls

4 x 15

Thursday
2023-11-10

A

Chin up

5 x MAX

B

Supinated-grip barbell row

3 x 10

C

45-degree hyperextension

3 x 10

D

Seated cable row (wide grip)

3 x 10

E1

Cable curl

3 x 15

E2

Reverse dumbbell curl

3 x 10

Coach
coach-avatar Chris Dalmau

G'day everyone, my name is Chris and I am the owner and head coach at Legacy Health and Performance! I have been training most of my life and coaching athletes and the general public for the last 10 years. I have an undergraduate degree in physiology and a masters degree in exercise science. My absolute passion is getting you results!

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It's time to get the rewards for your effort.

So many programs out there offer the world, yet fail to provide results. At Legacy Health and Performance we have been helping members grow significant amounts of muscle, in-person, for years! With the right work ethic, this program will help you pack on s

Get JACKED TRADIE
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FAQs
Can I add cardio in to this program?
Yes! Wednesday and/or the weekend offer the perfect time to add in some aerobic work.
How long are the sessions?
Each session should take you roughly 45-75 minutes.
Do I need to have training experience?
No! It will just mean that you should start with very conservative weights.
The Proof
verified-athlete-avatar Daniel Marshall

Strength athlete

Verified Athlete

"I have been training alongside Chris for over 10 years. His knowledge around strength training is second to none. He has helped me learn how to program appropriately to fit around my work and my sport."

verified-athlete-avatar Jake Ryan

Strength athlete

Verified Athlete

"With the help of Chris's strength and size programs I was able to put on significant size, whilst learning good training habits that I have implemented long term."

verified-athlete-avatar Luke Dalmau

Football athlete

Verified Athlete

"Chris's programs have allowed me to continue to build the size I was after, whilst working around work and football commitments."

JACKED TRADIE