Time Restricted: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

General Fitness
Coach
Cody Frey

Time-Restricted

This program is for those that are limited on time but big on looking good. For those that want to burn fat and build muscle in 45min or less this is the program for you. This program is designed to be used in any gym/or Garage gym. Mostly dumbells and an incline bench is all the equipment that you need.  Even if you work out in a crowded gym where it can be hard to get certain pieces of equipment this program will help you get in and get out without hoping for a piece of equipment to be available. 

Need to know how to Squat, Press, Lunge, & Pull

Need to be able to read @3010 TEMPO if this is confusing head over to ORKA's blog for help.  https://www.orkaathletics.com/journal/program-terms

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
benefit-image-0
Get in and Get out
Designed to be done with a few dumbbells and a band. This is also a great program to take to a busy globe gym and know for certain you won't be wasting time waiting on any machine or equipment. Get in and Get out.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
3 days of intensive weight training.
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
DumbbellsBandsIncline Bench 
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Agile 8

B1

Split Squat

4 x 12

B2

Seated Banded Leg Curls

4 x 25

C1

Goblet Squat

4 x 12

C2

Front-Leaning Rest (FLR)

4 x 1:00

D

Rowing

1 x 10:00

Monday
Week 1 Day 2
Tuesday
Week 1 Day 3

A

Agile 8

B1

Incline DB Bench Press

4 x 12

B2

Chest-Supported DB Row

4 x 12

C1

DB Hang Clean & Press

4 x 12

C2

Side Plank W/ Rotations

4 x 10

D

Rowing

1 x 10:00

Thursday
Week 1 Day 5

A

Agile 8

B1

Split Squat

4 x 12

B2

Seated Banded Leg Curls

4 x 25

C1

Goblet Squat

4 x 12

C2

Front-Leaning Rest (FLR)

4 x 1:00

D

Rowing

1 x 10:00

Time Restricted