12 week peak: Training by Rahn Deuis in TrainHeroic

Dash and Deuis

Coach
Rahn Deuis

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Monday
12 week peak: Week 1 Day 2

A

Back Squat

9, 7, 5, MAX

B

Barbell RDL

3 x 10

C

DB Lunges

4 x 10

D1

Banded Good Morning

3 x 0:40

D2

Banded Hamstring Curl

3 x 0:40

D3

Banded Leg Extension

3 x 0:40

Tuesday
12 week peak: Week 1 Day 3

A

Shoulder Press

9, 7, 5, MAX

B

Pull-Up

3 x 10

C

Incline DB Bench Press

3 x 10

D

3-way Shoulder Shocker

3 x 10

E

Banded Tricep Pushdown

2 x MAX

F

Band Face Pull

2 x MAX

Thursday
12 week peak: Week 1 Day 5

A

Deadlift

9, 7, 5, MAX

B

Front Squat

3 x 10

C

Banded KB Swing

5 x 7

D

Step-Ups

4 x 10

E1

Partner Nordic Hamstring Curl

3 x 5

E2

Barbell Hip Thrust

3 x 10

F

Banded Pull Thru

2 x MAX

Friday
12 week peak: Week 1 Day 6

A

Bench Press

9, 7, 5, MAX

B

Bent Over Row

3 x 10

C

Dip

3 x 10

D1

DB Floor Fly

3 x 10

D2

DB Reverse Fly

3 x 20

E

Skull Crushers

3 x 10

F

Banded Overhead Tricep Extension

2 x MAX

Coach
coach-avatar Rahn Deuis

12 week peak