(3 x BP)= Bigger Gains (Tri-Set): Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

Bodybuilding
Coach
Cody Frey

Tri-Sets

3 x Body Part = Bigger Gains
Three sets back to back to destroy your current growth limitations. This workout is not for beginners, you need to have a good amount of training under your belt and know your way around the gym. The hardest part of this program is recovering. You need to have your nutrition dialed in. If you have all of that in check then this workout will unlock new growth you didn't know you had. 
Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Multiply By 3
Tri-Sets are one of the most effective methods to build muscle and lose body fat on planet today. Because they increase the TUT of the set. Basically you are making your muscle work 3x harder.
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Tri-Set
A Tri-set is a series of three exercises performed in a row.
Features
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Programming 5 days per week
5 days of programming. 4 days of Tri-set focused 1 day of mobility, structural balance, and conditioning.
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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
GymBenchDumbbellsBarbellSquat RackBandsCardio Machine // Rower // AirBike // Bike
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Sample Week
Week 1 of 4-week program
Sunday
Tri-set Upper

A1

Band Shoulder Dislocates

3 x 10

A2

Band Pull-Apart

3 x MAX

A3

Bird Dog

3 x 10

B1

Push-Up

1, 2, 3, 4, 5, 6

B2

Pull-Up

1, 2, 3, 4, 5, 6

C1

Incline DB Bench Press

3 x 6

C2

DB Floor Press

3 x 9

C3

One-Arm DB Bench Press

3 x 12

D1

1-Arm DB Row

3 x 6

D2

DB Elbow Row

3 x 9

D3

DB Arc Row

3 x 12

E

DB Pullover

4 x 10

F

Thoracic Extension on Foam Roller

Monday
Tri-set Lower

A

Agile 8

Warmup

B

Wall Squat 2x5 Air Squat 2 x10 Goblet Squat 2 x10 Walking Lunges 2x 20

C1

Front Squat

3 x 6

C2

Back Squat

3 x 9

C3

Cyclist Back Squat

3 x 12

D1

Single Leg RDL

3 x 6

D2

DB Reverse Lunge

3 x 9

D3

Seated Banded Leg Curls

3 x 12

E

Foam Roll

Tuesday
3x20 Sumo +KB Swing 100

A

Air Bike

1 x 10:00

B

Sumo Deadlift

3 x 20

C

Russian KB Swing

1 x 100

D

Thoracic Flow

Wednesday
Tri-set Upper

A1

Band Shoulder Dislocates

3 x 10

A2

Band Pull-Apart

3 x MAX

A3

Bird Dog

3 x 10

B1

Weighted Strict Pullup

3 x 6

B2

T Bar Row

3 x 9

B3

Ring Rows

3 x 12

C1

Seated Scott Press

3 x 6

C2

Seated DB Arnold Press

3 x 9

C3

Poliquin Lateral Raise

3 x 12

D1

Bent Over Rear Delt Fly

4 x 10

D2

Band Face Pull

4 x 10

E

Thoracic Extension on Foam Roller

Thursday
Tri-set Arms

A1

Hindu Push-Up

1, 2, 3, 4, 5, 6

A2

Pull-Up

1, 2, 3, 4, 5, 6

B1

Barbell Preacher Curl

3 x 6

B2

DB Preacher Curls

3 x 9

B3

DB Preacher Curls

3 x 12

C1

Close Grip Bench Press

3 x 6

C2

DB Tricep Extension

3 x 9

C3

Banded Tricep Pushdown

3 x 12

D

DB Wrist Curl

3 x 10

E

Foam Roll

(3 x BP)= Bigger Gains (Tri-Set)