Reliant Fitness STANDARD - 12 Week Lifting Program

Reliant Fitness

Bodybuilding, Functional Fitness, Weightlifting
Coach
Brad Dunn

THE STANDARD 12 week weight lifting program is my personal standard for year-round strength and muscle development.

I've been lucky enough to help thousands of my elite clients achieve and exceed their personal goals with similar programs.

While 1:1 coaching may not be in the cards for everyone... THE STANDARD 12 week Program is!

I guarantee that if you follow this program with consistency & practice well balanced eating habits... the results will be life changing.

You'll know exactly what to do, how to do it, and the time you spend training will be time well spent efficiently!

When you buy the 12-week STANDARD program today, you'll have it FOR LIFE! So you can repeat & recommit whenever you want.

The program will be delivered through the app so you can track your progress each training session along the way too.

Set the STANDARD in your life!

$99
Get Reliant Fitness STANDARD - 12 Week Lifting Program
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Why you need THE STANDARD
This is my personal go-to training split designed so you can succeed in training. Stop wandering around the gym, guessing what exercises to do, how many sets/reps to perform or what needs to be trained each day. Simply follow the formula that has brought myself and my elite clients success time and time again.
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Make REAL progress
Nothing is wasted here. No junk sets or reps. Progression is built into the program. You will learn new movements and practice progressive overload as the you work through the 12 week course.
Features
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Programming 5 days per week
Focusing on all major muscle groups as well as core, cardio and mobility.
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Demo Videos
I've filmed each movement in the training library. You'll be able to see how to perform the exercises correctly on every training session.
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Detailed, expert instruction
Ive overlaid the demo videos with instructional audio and pro tips. This helps secure success, delivers education and provide efficiency in movements.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Barbell // Dumbbells // Cable Machine // Adjustable Bench
Recommended
Conventional Gym // Leg machines
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Sample Week
Week 1 of 12-week program
Sunday
Push Day (Chest)

A

DB Incline Press

6, 6, 10, 10, 10

B

DB Flat Bench Press

4 x 8

C

Cable Cross Over

3 x 15

D

DB Shoulder Press

5, 5, 10, 10, 10

E

Single Arm Lateral Raise

4 x 12

Monday
Leg Day (Quads)

A

Stair Climbing

1 x 10:00

B

Seated Leg Extension

5, 5, 12, 12, 12

C

BB Back Squat

4 x 8

D

Leg Press

5 x 10

E

Seated Leg Curl

4 x 10

F

Calf Raise (Leg Press)

3 x 12

Tuesday
Core & Mobility

A

Jump Rope

1 x 8:00

B

Cable Crunch

4 x 15

C

Flutter Kick

3 x 1:00

D

Lower Body Mobility

1 x 20:00

Wednesday
Pull Day (Back)

A

WG Lat Pulldown

5, 5, 10, 10, 10

B

CG Lat Pull Down

3 x 10

C

DB Chest Supported Row

4 x 12

D

Supinated Cable Row

4 x 10

E

DB Kelso Shrug

3 x 12

F

Cable Face Pull

3 x 12

Thursday
Arm Day (Biceps)

A

BB Spider Curl

12, 12, 10, 10

B

BB Reverse Curl

3 x 10

C

DB Iso Curl

3 x 12

D

BB Skull Crusher

4 x 10

E

Tricep Rope Extension

3 x 12

Friday
Leg Day (DBs)

A

DB Split Squat

12, 12, 10, 10, 8

B

DB Sumo Squat

4 x 15

C

DB Reverse Lunge

3 x 12

D

DB Hip Thrust

3 x 15

E

DB RDL

4 x 8

Coach
More from Reliant Fitness
coach-avatar Brad Dunn

Proud Father, Proud Husband, Former Firefighter, Former Tradesmen & lifelong athlete

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The next 12 weeks are waiting for you!

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Reliant Fitness STANDARD - 12 Week Lifting Program
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