TD Training

Bodybuilding
Coach
Travis Dougherty

Summer has come to an end, are you ready to start putting on some muscle?! Now is the time to remove the distractions and put some time into the gym to make it look like you actually workout!

You want the clothes to feel tighter and your friends & co-workers to ask what you've been doing? It feels great!

With Winter Bulk, you'll put on some size with serious confidence. This plan is 16 weeks long, split into 4 blocks to not only get you stronger, but to add some serious muscle tissue.

Winter Bulk is 4 days a week to give your body ample rest time for recovery and is completely beginner friendly.

Are you ready to put some serious effort into the gym and put on some size? Do you want a physique that makes people acknowledge the time and effort you have put into your training?

Then do it! It's time for your Winter Bulk!!

 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Strength training 4 days a week. The training sessions are hard and will test you with the 3 days off necessary for recovery.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbells // Barbell // Cable Units // Functional Trainers // Gym Machines
sample week banner image
phoneMockup
Sample Week
Week 1 of 16-week program
Sunday
Week 1 - Pull

A

Single Arm Lat Pulldown

3 x 8

B

Seated Cable Row

3 x 8

C

Upper Back Pulldown

3 x 8

D

Chest-Supported DB Row

3 x 8

E1

Seated Incline DB Curls

3 x 8

E2

DB Bicep Curls

3 x 8

Monday
Week 1 - Legs 1

A

Hack Squat

3 x 8

B

Leg Extension

3 x 8

C

Leg Press

3 x 8

D

Seated Leg Curl

3 x 8

E

45 Degree Hip Extension

3 x 10

F

Calf Raise

3 x 10

Wednesday
Week 1 - Push

A

30 Degree Incline DB Bench Press

3 x 8

B

High Incline DB Shoulder Press

3 x 8

C

DB Lateral Raise

3 x 8

D

Costal Cable Flye

3 x 8

E1

Cross Cable Tricep Extension

3 x 10

E2

Overhead Tricep Extension

3 x 10

Thursday
Week 1 - Legs 2

A

Hex Bar Romanian Deadlift

3 x 8

B

Barbell Hip Thrust

3 x 8

C

Walking Lunges

3 x 8

D

Leg Extension

3 x 8

E

Lying Leg Curl

3 x 8

F

Calf Raise

3 x 10

Coach
coach-avatar Travis Dougherty

Winter Bulk