Mind2Muscle Fitness

Strength & Conditioning, Weightlifting, Functional Training, Personal Training
Coach
Tyler Davis

Strength Surge: Unleash Your Inner Hero

Program Overview:
Embark on a transformative journey of physical and mental growth with Strength Surge—a 4-week, 16-workout exercise program meticulously designed to harness the principles of hypertrophy while nurturing your inner hero. Led by renowned personal trainer Tyler Davis, Strength Surge goes beyond traditional fitness routines, guiding you through a holistic approach to strength training and self-discovery.

Program Objectives:
1. **Physical Empowerment:** Through progressive resistance training, you'll sculpt your body, increase muscle mass, and enhance overall strength, laying the foundation for a resilient physique capable of conquering any challenge.
  
2. **Mental Resilience:** Each workout is not just about physical exertion but also mental fortitude. By pushing your limits and breaking through barriers, you'll cultivate a mindset of determination, perseverance, and self-belief

3. **Self-Discovery:** Strength Surge isn't just about lifting weights; it's about tapping into your inner potential and discovering what you're truly capable of. Through guided reflection and introspection, you'll uncover your strengths, weaknesses, and aspirations, empowering you to forge a path towards your own heroic destiny.

**Program Structure:**
- **Duration:** 4 weeks
- **Frequency:** 4 workouts per week
- **Workout Length:** Approximately 50-80 minutes per session

**Key Components:**
1. **Progressive Resistance Training:** Each workout is meticulously crafted to challenge your muscles and stimulate growth through progressive overload. You'll cycle through various rep ranges, tempos, and intensity techniques to maximize hypertrophy and strength gains.

2. **Functional Movement Patterns:** Incorporating functional movements that mimic real-life activities, Strength Surge enhances not only your physical capabilities but also your practical skills, ensuring you're prepared for any adventure life throws your way.

3. **Mindful Conditioning:** Mindfulness practices, such as breathwork and visualization, are seamlessly integrated into each session, fostering mental clarity, focus, and resilience both inside and outside the gym.

**Program Benefits:**
- **Increased Strength and Muscle Mass:** Experience significant improvements in strength, muscle size, and functional performance, unlocking your full physical potential.
- **Enhanced Mental Toughness:** Develop unwavering mental resilience, allowing you to face challenges head-on with confidence, determination, and grace.
- **Heightened Self-Awareness:** Gain profound insights into your strengths, weaknesses, and values, empowering you to live authentically and pursue your passions with purpose.
- **Empowerment and Inspiration:** Feel emboldened to embrace your inner hero, seize opportunities, and embark on your own epic journey of self-discovery and transformation.

**Join Strength Surge today and embark on the adventure of a lifetime—one that will not only transform your body but also ignite your spirit and propel you towards greatness. Unleash your inner hero and embrace the challenge. The world is waiting for your story to unfold.**

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
SS - Week 1 Day 1 - Push

Prep

A

Prep Circuit - Push SS

**Prep Circuit: Chest and Shoulder Warm-Up** **Duration: 10 minutes** 1. **Cardio Warm-Up (5 minutes):** - Begin with 5 minutes of moderate-intensity cardio to boost your heart rate and invigorate those muscles. 2. **Dynamic Stretches (2 minutes):** - **Arm Circles**: Rotate arms forward and backward for 30 seconds each. - **Shoulder Stretch**: Reach one arm across your body, feeling the stretch. Repeat on the other side. - **Chest Opener**: Interlace your fingers behind your back, lift your chest, and hold for 15 seconds. 3. **Injury Prevention Movements (3 minutes):** - **Band Pull-Aparts**: Perform 15 reps. - **Push-Up Plus**: Feel the tension as you perform 10 reps. - **Shoulder External Rotation**: Work those rotator cuffs with 12 reps on each arm. Remember, this warm-up primes your chest and shoulders, setting the stage for a focused and injury-free workout. Let's get after it! 💪🔥

B1

Standing DB Press

8, 8, 4, 4, 4

B2

Standing DB Press

3 x 12

C

DB Incline Bench Press - M2M

15, 12, 10, 8, 6, 4

D1

Front Delt Raise

3 x 8

D2

Close Grip Incline Bench Press

3 x 8

E1

DB Lateral Flye Iso Hold

2 x 12

E2

Chest Fly Isometric Hold

2 x 12

Monday
SS - Week 1 Day 2 - Legs

A

Deadlift

8, 5, 3, 1, 1, 1, 1, 1

B1

Front Squat

1 x 15

B2

Back Squat

1 x 12

B3

Hack Squat

1 x 10

B4

Front Squat

1 x 8

B5

Zercher Squat

@ 10 lb

B6

Hack Squat

1 x 12

C1

Hip Thrust

2 x 20

C2

American KB Swing

2 x 20

D

Step Back Lunge

1 x 50

E

Calf Raise

3 x 12

Wednesday
SS - Week 1 Day 4 - Arms

A1

Tricep Pushdown

20, 10, 10, 10

A2

Close Grip Bench Press

20, 10, 10, 10

B1

Rope Hammer Curl

1 x 20

B2

Heavy Cable Curl

3 x 10

C1

Split Stance Overhead Tricep Extension

3 x 10

C2

Rainbow Curls

3 x 10

D1

Preacher Curl - EZ Bar

15, 12

D2

Diamonds - Overhead Triceps Extension - M2M

15, 12

Thursday
SS - Week 1 Day 5 - Pull

A1

Bent Over Row

5 x 5

A2

Chin Up - M2M

5 x 5

B

Wide Neutral Grip Lat Pulldown - M2M

12, 10, 8

C

Narrow Pulldown

3 x 6

D1

Wide Cable Row

10, 8, 6

D2

Underhand Cable Row

6, 5, 5

D3

Seated narrow Neutral Cable Row - M2M

2 x 12

E1

Cross Body Cable Lateral Raise

2 x 15

E2

Cable Upright Row

2 x 12

Strength Surge