Apowerhouseaph@gmail.com

Coach
Daniella Fuertes

Features
1 sessions per week
Must use App app to view and log training
Program Training
$35
Get Hypertrophy Phase 1
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 4-week program
Sunday
Hypertrophy Phase\ Series 1 | Day 1

A1

Cat Cow

1 x 12

A2

Band Pull-Apart

1 x 12

A3

Air Squat

1 x 12

A4

Push-Up

1 x 10

A5

Dead Hang

1 x 45

A6

Neck Roll and Shoulder Roll

1 x 12

A7

90/90

1 x 12

B1

Lat Pulldown

3 x 15

B2

Duel Rear Delt Fly

3 x 15

C1

Alt. Bicep Curl

3 x 15

C2

Bicep Curl at angle

3 x 15

D

Echo Bike

4 x 5

Monday
Hypertrophy Phase\ Series 1 | Day 2 

A1

Cat Cow

1 x 12

A2

Band Pull-Apart

1 x 12

A3

Air Squat

1 x 12

A4

Push-Up

1 x 10

A5

Dead Hang

1 x 45

A6

Neck Roll and Shoulder Roll

1 x 12

A7

90/90

1 x 12

B1

DB Chest Press

3 x 15

B2

DB Incline Chest Press

3 x 15

C1

DB Tricep Extension

3 x 15

C2

Banded push down

3 x 15

D1

Weighted Hang Knee Lifts

3 x 12

D2

Half Kneeling Med Ball Push

3 x 6

D3

Plate Side Crunch

3 x 12

Tuesday
Hypertrophy Phase\ Series 1 | Day 3

A1

Cat Cow

1 x 12

A2

Band Pull-Apart

1 x 12

A3

Air Squat

1 x 12

A4

Push-Up

1 x 10

A5

Dead Hang

1 x 45

A6

Shoulder Roll

1 x 12

A7

90/90

1 x 12

B1

Front Squat

3 x 15

B2

Reverse Lunges

3 x 15

C1

DB Lateral Raise

3 x 15

C2

Shoulder Press

3 x 15

D1

Plank Pull In

3 x 10

D2

Stability Ball Leg Raises

3 x 12

D3

Rower

3 x 200

Wednesday
Hypertrophy Phase\ Series 1 | Day 4

A1

Cat Cow

1 x 12

A2

Band Pull-Apart

1 x 12

A3

Air Squat

1 x 12

A4

Push-Up

1 x 10

A5

Dead Hang

1 x 45

A6

Neck Roll and Shoulder Roll

1 x 12

A7

90/90

1 x 12

B1

Seated Row Supinated (not close grip)

3 x 15

B2

Chest Supported Row Pronated

3 x 15

C1

Zottman Curls

3 x 15

C2

Incline Curl

3 x 15

D1

Med Ball OH Throw

3 x 10

D2

Med Ball Russian Twist to Wall

3 x 10

D3

Burpee

3 x 5

E

Thursday
Hypertrophy Phase\ Series 1 | Day 5

A1

Cat Cow

1 x 12

A2

Band Pull-Apart

1 x 12

A3

Air Squat

1 x 12

A4

Push-Up

1 x 10

A5

Dead Hang

1 x 45

A6

Neck Roll and Shoulder Roll

1 x 12

A7

90/90

1 x 12

B1

Decline Chest Press

3 x 15

B2

Close Grip DB Neutral Chest Press

3 x 15

C1

Tricep SA OH Ext

3 x 15

C2

Tricep Sup Pull Down

3 x 15

D1

Reverse Hyper med ball hold

3 x 30

D2

AB Roller

3 x 10

Friday
Hypertrophy Phase\Series | Day 6

A1

Cat Cow

1 x 12

A2

Band Pull-Apart

1 x 12

A3

Air Squat

1 x 12

A4

Push-Up

1 x 10

A5

Dead Hang

1 x 45

A6

Neck Roll and Shoulder Roll

1 x 12

A7

90/90

1 x 12

B1

DB Lateral Lunge

3 x 15

B2

Leg Extension

3 x 15

C1

Landmine rotational press

3 x 15

C2

DB Shoulder Shrug

3 x 15

D1

Sled Push

3 x 20

D2

SA Hallow Hold

3 x 30

D3

Slam Rope

3 x 10

Coach
More from Apowerhouseaph@gmail.com
coach-avatar Daniella Fuertes

More from Apowerhouseaph@gmail.com

programs
Hypertrophy Phase 1
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