Hephaestus

Meditations: Strength, Power and Fitness

General Fitness, Strength & Conditioning
Coach
Robert Elliott B.S. EMS, CSCS

This program was created to help reshape your body. It was made with the intent to both get stronger and trim down your body fat.

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Get Stronger and Move Better
This program is built upon scientific principles of strength training. Robert has helped countless people just like you reach their goals and experience a higher quality of life through strength and mastery of movement.
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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbells
Recommended
Conventional Gym Access
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Sample Week
Week 1 of 8-week program
Sunday
Push

A

Rowing

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C

Bench Press

4 x 6

D

DB Shoulder Press

4 x 8

E

Pec Fly Machine

3 x 12

F

DB Lateral Raise

3 x 12

G

DB Skull Crusher

3 x 12

H

Single Arm Cable Extension

3 x 12

I

Box Jump

3 x 15

J

Walking

1 x 10:00

K

Foam Roll

1 x 5:00

Monday
Legs 

A

Treadmill Walk

1 x 5:00

B1

Walking Hip Opener

1 x 20

B2

Sling Shot Side Step

1 x 20

B3

Air Squat

1 x 15

C

Back Squat

4 x 6

D

Goblet Squat

4 x 8

E

DB Lunges

3 x 24

F

Leg Extension

3 x 12

G

Hip Adduction

3 x 12

H

Calf Extension

3 x 12

I

Plank

3 x 0:45

J

Walking

1 x 10:00

K

Foam Roll

1 x 5:00

Tuesday
Pull

A

Rowing

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C

Pull-up Machine

4 x 6

D

T-Bar Row

4 x 8

E

Lat Pulldown

3 x 12

F

Straight Arm Pulldown

3 x 12

G

Rear Delt Fly Machine

3 x 12

H

EZ Bar Curl

3 x 12

I

Sled Push

4 x 30

J

Walking

1 x 10:00

K

Foam Roll

1 x 5:00

Wednesday
Posterior Chain

A

Assault Bike

1 x 5:00

B1

Walking Hip Opener

1 x 20

B2

Sling Shot Side Step

1 x 20

B3

Air Squat

1 x 15

C

Deadlift

4 x 6

D

Hack Squat

4 x 8

E

Hip Thrust

3 x 12

F

Donkey Kickback

3 x 12

G

Single Leg Curl

3 x 12

H

Hip Abduction

3 x 12

I

Side Plank

3 x 0:30

J

Walking

1 x 10:00

K

Foam Roll

1 x 5:00

Thursday
HIIT

A

Walking

1 x 10:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C1

Walking Hip Opener

1 x 20

C2

Sling Shot Side Step

1 x 20

C3

Air Squat

1 x 15

D1

Wall Balls

3 x 15

D2

Medicine Ball Slam

3 x 15

D3

Burpee

3 x 15

E1

DB Farmer's Walk

3 x 30

E2

Side Plank

3 x 0:30

F

Walking

1 x 10:00

G

Foam Roll

1 x 5:00

Coach
coach-avatar Robert Elliott B.S. EMS, CSCS

Strength, Powerlifting and General Fitness Coach Robert has had a passion for fitness his entire life. With over a decade of training experience, a Bachelors Degree in Exercise and Movement Science and a CSCS (Certified Strength and Conditioning Coach) from the NSCA. Robert has both the knowledge and experience to help you achieve your goals, whatever they may be!

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Fitness For All

Unleash your strength potential, move better and live happier.

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