New

Fortify - The Hectic Human

JEM Sports, LLC by Matt Friend

General Fitness, Functional Fitness
Coach
Matt Friend

Busy life? The Hectic Human program is intended for individuals who just don't seem to have enough time in the day. Each workout takes 30-45 minutes per day, but still delivers the strength and mobility improvements needed to live a healthy lifestyle.

This 12-week program is designed for someone just starting out on a strength training journey, the working parent, or those with crazy work-life schedules.

benefit-image-0
Quick but Efficient
As a working parent, I understand the time constraints of a busy lifestyle. I have used scientific methods and techniques in this program to reach your goals without spending hours in the gym. 30-45 minutes for 5 days per week is all you need!
benefit-image-1
No Waste of Time
By making time for yourself, you are committing to a better, leaner, and stronger you. A combination of multi-joint exercises and mobility is the key to getting the best workout possible. The Hectic Human program is designed to provide desired results without the long time commitment of other programs.
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbell // Rack
Recommended
Resistance Bands // Cable Machines
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

DB Bench Press

12, 10, 8, 8

B

Overhead Press

10, 20, 10, 20

C1

Push-Up

3 x 6

C2

Bench Dips

3 x 12

C3

Skull Crushers

3 x 25

D1

DB Farmer's Walk

3 x 25

D2

Bicycle Sit-Ups

3 x 10

E

Incline Walk on Treadmill

1 x 30:00

Monday
Week 1 Day 2

A

Chin-Up

4 x 3

B

1-Arm DB Row

10, 8, 8, 10

C

Inverted Row

4 x 5

D1

Barbell Bicep Curl

3 x 6

D2

DB Bicep Curls

3 x 12

D3

Cable Bicep Curl

3 x 25

D4

Dead Bug

3 x 10

E

Assault Bike

10 x 0:20 @ 0:40

Tuesday
Week 1 Day 3

A

Goblet Squat

5, 6, 8, 10, 12

B

Dumbbell RDL

5, 8, 10, 15

C1

DB Split Squat

3 x 8

C2

Front Plank on Elbows

3 x 0:30

D1

Barbell Hip Thrust

3 x 6

D2

Side Plank on Elbows

3 x 0:15

Wednesday
Week 1 Day 4

A1

Inchworm

2 x 10

A2

WORLD'S GREATEST STRETCH

2 x 10

A3

Bird Dog

2 x 10

A4

Bear Crawl

2 x 10

A5

90/90 Lean and Rotate

2 x 5

B

Incline Walk on Treadmill

1 x 30:00

Thursday
Week 1 Day 5

A1

Incline DB Bench Press

8 x 3

A2

Step Back Lunge

8 x 3

A3

Chest-Supported DB Row

8 x 3

A4

Side Lunge

8 x 3

B

Assault Bike

5 x 1:00 @ 1:00

Coach
coach-avatar Matt Friend

High level Sport Performance Coach with almost a decade of collegiate and Division 1 sport performance experience.

Fortify - The Hectic Human