Primetime Training

Coach
D'Andre Ellis

 This program is designed to stimulate muscle growth. This program utilizes pyramid sets, your first work set is done with a relatively light weight and higher reps. With each subsequent set, you add weight while decreasing the number of reps.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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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 7 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Machines // Barbells // Bands //  
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A

Dynamic Warm Up

1 x 10:00

B

DB Pec Fly

3 x 15 @ 5

C

Barbell Incline Bench Press

10, 12, 10, 8, 6, 6 @ 5, 3, 3, 3, 3, 3

D

E1

Weighted Dips

3 x 10 @ 2

E2

Dips

3 x 10

F

JM Press

3 x 12 @ 7

G

Low Cable Fly

3 x 12 @ 8

H

OH Tricep Extension

3 x 10 @ 2

I

Banded Tricep Pushdown

1 x 20

J

Hanging Knee Raise

3 x 20

K

Standing Stretch / Mobility Series

Monday
Week 1 Day 2

A

Dynamic Warm Up

B

DB Pullover

C

Barbell Row

14, 12, 10, 8, 8 @ 7, 8, 8, 9, 10

D1

Lat Pulldown

4 x 8 @ 5, 5, 10, 10

D2

Lat Pulldown

2 x 15

E1

Horizontal Row

3 x 12 @ 8

E2

Preacher Curls /Machine curls

3 x 12 @ 7

F1

Barbell Bicep Curl

3 x 12

F2

Rear Delt Flyes

3 x 12

G

GHD Sidebends

H

Core of your choice

3 x 30

Tuesday
Week 1 Day 3

A

Dynamic Warm Up

1 x 10:00

B

Glute Bridge

3 x 30

C

Med Ball Slams

3 x 3 @ 10 lb

D

Back Squat

10, 14, 12, 10, 8, 8 @ 5, 8, 8, 8, 9, 9

E

Zercher Squat

4 x 12 @ 8

F

GHD Hip Extension

4 x 30

G

Calf Raise

3 x 20

H

Leg Extension

4 x 20 @ 9

I

Lying Leg Curl

4 x 20

J

Flexibility/Mobility Routine

Wednesday
Week 1 Day 4

A

Dynamic Warm Up

B1

Cable Side Raise

3 x 15

B2

Seated DB Press

14, 12, 10, 8, 8 @ 7, 7, 8, 9, 10

C1

DB Shrug

3 x 15 @ 5

C2

Barbell Upright Row

14, 12, 10, 8, 8 @ 7, 7, 8, 9, 10

D1

Cable Side Raise

D2

Cable Face Pulls

3 x 12

E1

GHD Sit-Up

3 x 15

E2

Strict Lower Hanging Leg Lifts

3 x 30

Thursday
Week 1 Day 5

A

Dynamic Warm Up

1 x 10:00

B

C1

Scap Push-Up

3 x 10

C2

DB Pullover

3 x 15

D

Weighted Pull Ups

14, 12, 10, 8, 8

E

Barbell Bicep Curl

8, 8, 8, 8, 20 @ 5, 5, 10, 10, _

F

Barbell Skull Crusher

4 x 12

G1

Preacher Curls /Machine curls

3 x 12

G2

OH Tricep Extension

3 x 12

Circuit

H

Lat Finisher 5-8 Pull ups the 5s Hang For 3 rounds NO REST! the only rest is the 5s from hanging from the bar . Use Bands or a machine for assisted.

Coach
coach-avatar D'Andre Ellis

FAQs
The Proof
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