ATHLTC PUMP

FOX ATHLTC Training Systems

Bodybuilding, Functional Training
Coach
Rangatira Fox

Welcome to ‘ATHLTC Pump’ - the ultimate training programme designed to enhance both functionality and muscle building. This programme is tailored to help you unlock new feats of strength and muscle mass.

ATHLTC Pump is 3x 4week phased training programme (12 weeks in total).

P1: Focus on developing strength and muscular endurance to lay the foundations and base strength

P2: Emphasising the building of absolute strength and hypertrophy to maximise muscle growth.

P3: Incorporating functional movement patterns to build muscle but also enhance your body’s ability to perform efficiently.

$130
Get ATHLTC PUMP
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Stop Guessing
Optimise your training without focusing on how to properly structure your training programme. Sign up to ATHLTC Pump & you will have it all programmed for you: Progressive overload, intensities, volume, exercise selection.
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Build Functional Muscle
Don’t just build muscle. Build functional muscle. We’ve put our own twist on bodybuilding. We want you to build muscle that can transfer to your everyday lifestyle. We do this by strengthening through length, exercises requiring stability, and improving absolute strength.
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Trusted Coaching
Receive 1:1 coaching from me (Rangatira Fox). I’ve coached 100s of people to help them achieve their dream physique/ health & fitness goals.
Features
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Access to your coaches
A coach who will hold you accountable and provide the feedback you need to grow.
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Programming 5 days per week
Daily strength & hypertrophy based exercises, volumes and intensities to help you rapidly develop muscle mass.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Are programming on the fly? Optimise your training by simply opening the calendar in your app.
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Committed Teammates
Become apart of the FOX ATHLTC Movement of committed and determined individuals.
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Delivered through TrainHeroic
Excel & PDFs are outdated. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Machines
Recommended
Bands
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Sample Week
Week 1 of 12-week program
Sunday
P1 - Lowerbody 1

A

Biking

1 x 5:00

B1

Butterfly Sit Up

2 x 15

B2

Air Squat

2 x 15

B3

Inch Worm Walk

2 x 5

C

Leg Press

8, 10, 12, 8

D

Stationary Lunge

3 x 12

E

Hamstring Curl on Slides

3 x 6

F1

Glute Bridge

3 x 12

F2

Leg Extension

3 x 12

G

Seated Calf Raise

4 x 12

Monday
P1 - Upperbody 1

A

Rowing

1 x 5:00

B1

Prone Pec Stretch

2 x 1:00

B2

Prone Y's, T's

2 x 8

B3

Push-Up

2 x 15

B4

Cuban Press

2 x 10

C

Pull-Up

8, 10, 12, 8

D

DB Bench Press

8, 10, 12, 8

E

Machine Shoulder Press

3 x 12

F

Seated Row

3 x 12

G1

Seated Incline DB Curls

3 x 12

G2

DB Skull Crushers

3 x 12

Tuesday
P1 - Aerobic conditioning + Mobility + Core

A

Biking

1 x 20:00

B1

Lying Leg Raise On Bench

3 x 1:00

B2

Russian Twist

3 x 0:30

B3

Aquaman Hold

3 x 0:30

C1

Band Hip Flexor Stretch

2 x 1:00

C2

Banded Lat Stretch

2 x 1:00

C3

Prone Pec Stretch

2 x 1:00

C4

Cat Camel

2 x 2:00

Wednesday
P1 - Lowerbody 2

A

Biking

1 x 5:00

B1

Toe Hold Squat

2 x 1:00

B2

Prone Scorpion

2 x 8

B3

Front Plank on Elbows

2 x 1:00

C

Trap Bar Deadlift

8, 10, 12, 8

D

Heel Elevated Goblet Squat

4 x 12

E

Heel Elevated Hip Thrust

3 x 12

F

Prone Hamstring Curl

3 x 12

G

Calf Raise

4 x 12

Thursday
P1 - Upperbody 2

A

Assault Bike

1 x 5:00

B1

Spider lunge + T-Spine Opener

2 x 10

B2

Prone Scorpion

2 x 10

B3

Hindu Push-Up

2 x 5

C

Barbell Bench Press

8, 10, 12, 8

D

DB Overhead Press

3 x 12

E

Seated Cable High Row

3 x 12

F

Decline Cable Fly

3 x 12

G1

DB Lateral Raise

3 x 12

G2

Iso Hold DB Curl

3 x 10

Coach
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coach-avatar Rangatira Fox

As a certified coach, I bring a wealth of knowledge and expertise gained from my Bachelor's Degree in Exercises & Sport Science, along with over 7 years of practical experience in the field.

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Sign Up!

You’re on this page for a reason. YOU WANT TO MAKE A CHANGE. Quit f**king around and sign up.

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FAQs
Who is this for?
This programme has been developed for any intermediate level trainee (male or female) who is seeking structure and knowledge from an experienced and certified coach
Why should I sign up?
You’re on this page for a reason. The only thing stopping you from starting your journey today is YOU. This is your chance to stop blaming your environment as an excuse for not making a change. Harness it and use it as an excuse to make a change, starting today.
What if I miss a day?
Don’t 😂.

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