Train Till Death

General Fitness, Strength & Conditioning
Coach
Neil DeRosa

Machine City is meant for a globo gym like Planet Fitness, Crunch, Hotel gyms, Blink, 24 hour fitness.

Beginners who don't have much experience but for those who do you can still follow this and see some really great gains by sticking to the plan.

We are taking advantage of the machines and the stability they offer while we build muscle and get the body moving.

Beginner/Int - Mostly Machines - Some DB, mobility and aerobic.

Mostly Machines and DB. Get started with little experience and BUILD SOME MUSCLE. You're going to be learning as you go. Building confidence, muscle, and strength. Perfect starter program and can progress to other programs or teams.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
4 Days of strength training, and 2 optional days that focus on some cardio and mobility. Optional, but still suggested!
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Mental Exercises
Wrap up each week with a quick reflection of that hard work you did and your plan of action for the upcoming week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train Heroic makes it easy to track and progress your weights so you can focus on getting after it. No more youtube searches or random workouts.
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Sample Week
Week 1 of 8-week program
Monday
Lower Body Day 1

Prep

A

Lower Body Warm Up

Lower Body Warm Up 2 Rounds 8 Air Squats with a 2 count pause at the bottom 8 Inchworms 8 Glute Bridges with a 2 count hold at the top 4/side Groiners -- Pigeon Stretch - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the pigeon stretch. Repeat again for another round.

B

Leg Press

4 x 10

C

Leg Extension

3 x 10

D

Prone Machine Hamstring Curl

3 x 10

Circuit

E

2-3 Rounds Through 8/side Walking Lunges (16 steps total) 30/30/30 Plank Rest 60-90 seconds and repeat. --- 30/30/30 planks is as follows 30 seconds left side hold 30 seconds front plank hold 30 seconds right side hold. Performance notes: You can perform your planks with either straight arms or at the elbow. As you get stronger you can hold dumbbells in your hand for an extra challenge on the walking lunges.

F

Aerobic Cool Down

1 x 10:00

Tuesday
Upper Body Day 1

Prep

A

Upper Body Warm Up

Upper Body Warm Up 2 Rounds 8 Push Ups (From standard position, elevated position, or knees) 8 Inchworms 8 Band Pull Aparts 8/side Open Books -- Thoracic Rotation - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the thoracic rotation. Repeat again for another round.

B

Seated Chest Press

3 x 10

C

Lat Pulldown

3 x 10

D

Seated Shoulder Press

3 x 10

E

Horizontal Row Machine

3 x 10

Circuit

F

2-3 Rounds 10-15 Lying Leg Raises 10-15 Hammer Curls Rest 60-90 seconds and repeat. Performance notes: You can perform your Lying Leg Raises on a bench as seen in the video or on the floor. Hammer Curls should be on the lighter side to start. Focus on control and keeping your shoulders down. Don't shrug the weight up. If you're doing that and it's only around rep 5 or 6 drop the weight and focus on form and control.

G

Aerobic Cool Down

1 x 10:00

Wednesday
(Optional Day) Aerobic and Mobility

Prep

A

Train Till Death Mobility

MOBILITY Worlds Greatest Stretch 1-2 minutes per side or as needed Pigeon Stretch 1-2 minutes per side or as needed Thread The Needle 1-2 minutes per side or as needed Open Book 1-2 minutes per side or as needed.

Prep

B

Aerobic Warm Up

MOVEMENT PREP 30 seconds Jumping Jacks 30 seconds High Knees 10 Air Squats 10 Glute Bridges 30 seconds/side Side Planks

C

Aerobic Development

1 x 20:00

Thursday
Lower Body Day 2

Prep

A

Lower Body Warm Up

Lower Body Warm Up 2 Rounds 8 Air Squats with a 2 count pause at the bottom 8 Inchworms 8 Glute Bridges with a 2 count hold at the top 4/side Groiners -- Pigeon Stretch - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the pigeon stretch. Repeat again for another round.

B

Leg Press

4 x 10

C

Bulgarian Split Squat

3 x 20

D

Leg Extension

3 x 10

E

Single Leg DB Hip Thrust

3 x 20

F

Prone Machine Hamstring Curl

3 x 10

G

Aerobic Cool Down

1 x 10:00

Friday
Upper Body Day 2

Prep

A

Upper Body Warm Up

Upper Body Warm Up 2 Rounds 8 Push Ups (From standard position, elevated position, or knees) 8 Inchworms 8 Band Pull Aparts 8/side Open Books -- Thoracic Rotation - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the thoracic rotation. Repeat again for another round.

B

Seated Chest Press

3 x 10

C

Lat Pulldown

3 x 10

D

Incline Dumbbell Press w/ Neutral Grip

3 x 10

E

Single Arm Dumbbell Row

3 x 20

F

PF Tricep Machine

3 x 12

G

PF Bicep Curls Machine

3 x 12

H

Aerobic Cool Down

1 x 10:00

Saturday
(Optional Day) Aerobic and Mobility

Prep

A

Train Till Death Mobility

MOBILITY Worlds Greatest Stretch 1-2 minutes per side or as needed Pigeon Stretch 1-2 minutes per side or as needed Thread The Needle 1-2 minutes per side or as needed Open Book 1-2 minutes per side or as needed.

Conditioning

B

Aerobic Warm Up

MOVEMENT PREP 30 seconds Jumping Jacks 30 seconds High Knees 10 Air Squats 10 Glute Bridges 30 seconds/side Side Planks

Circuit

C

Bodyweight Movement Circuit Set a timer for 15 minutes. Throw on some great music and work through this continuously. 6 Push Ups 8 KB/DB Swings 10 Air Squats 15 Jumping Jacks Performance Notes: Depending on where you are at in your level of fitness you can perform your push ups to suit you. If regular push ups are a struggle, do these on your knees, or at an elevated position. If you don't know how to do KB swings you can change the movement to single leg glute bridges. Air Squats can be done full range of motion or at a depth that you can perform with confidence. Finally, if jumping jacks bother your knees you can sub these for mountain climbers.

FAQs
I'm a beginner and have a membership to Planet Fitness. Is that okay?
Yes! This program is made for beginners who may have not even set foot in a gym before. Any globo gym where you see a sea of machines and dumbbells will do just fine. Have an open mind, some good music, and patience as you begin your journey though machine city.
Why are you focusing on using machines?
This program is designed beginners who may be stepping into the gym for the first time. We are using machines as the bulk of the program so they can feel what it's like to develop muscle and strength in a simple, easy way.
Can I really gain strength just using machines?
Yes. Each week look to improve your performance or add a little more weight to each lift. Follow the progressions to the end of the 8 weeks and you will be stronger than when you started. Progress your weights, try to have some protein with every meal, and get some good sleep.
I'm intimidated at the gym and sometimes it freaks me out.
Starting new things in a public setting is really hard sometimes. You may think everyone is looking at you, or you may feel like you're in the way while everyone is crushing it. Fuck all that. You deserve to be here. Put on some loud music, throw on a hat, and remember that you're here for YOU!
What if I have more questions?
No problem! Email me
Machine City