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 App 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.
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 Push

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

C

Incline Bench Press

7, 7, 5, 3, 1

D1

Incline DB Bench Press

3 x 6

D2

DB Bench Press

3 x 9

D3

DB Fly

3 x 12

E1

Seated Scott Press

3 x 6

E2

Seated DB Arnold Press

3 x 9

E3

Seated Alternating Dumbbell Arnold Press

3 x 12

F

DB Pullover

4 x 10

G

Thoracic Extension on Foam Roller

Monday
Tri-set Lower Quads/DBL Hams

A

Agile 8

Warmup

B

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

C

Front Squat

7, 7, 5, 3, 1

D1

Front Squat

3 x 6

D2

Back Squat

3 x 9

D3

Cyclist Back Squat

3 x 12

E1

Snatch Grip Deadlift From a Deficit

3 x 6

E2

DB RDL

3 x 9

E3

DB Lunges

3 x 20

F

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 Pull

A1

Band Shoulder Dislocates

3 x 10

A2

Band Pull-Apart

3 x MAX

A3

Bird Dog

3 x 10

B

Deadlift

7, 7, 5, 3, 1

C1

Pull-Up

3 x 6

C2

Lat Pulldown

3 x 9

C3

Lat Pulldown

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

E1

Bent Over Rear Delt Fly

4 x 10

E2

Band Face Pull

4 x 10

F

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

Close Grip Bench Press

3 x 6

B2

Skull Crushers

3 x 9

B3

DB French Press

3 x 12

C1

Barbell Preacher Curl

3 x 6

C2

DB Preacher Curls

3 x 9

C3

DB Preacher Curls

3 x 12

D1

DB Wrist Curl

3 x 10

D2

Seated External Rotation

3 x 10

E

Foam Roll

TRI-SET/Hypertrophy Program