Icelandic Strength

Bodybuilding
Coach
Jens Andri Fylkisson

12 week bodybuilding program 

Focus on building muscle

Features
6 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 5 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Bench Press

5 x 5

B

Barbell Row

5 x 5

C

Standing DB Press

3 x 12

D1

Cable Fly

3 x 12

D2

Seated Cable Row

3 x 12

D3

Lat Pulldown

3 x 12

E1

Seated Incline DB Curls

3 x 20

E2

Tricep Rope Pulldowns

3 x 20

E3

DB Lateral Raise

3 x 20

Monday
Week 1 Day 2

A

Back Squat

5 x 5

B

Deadlift

5 x 5

C1

Bulgarian Split Squat

3 x 10

C2

Barbell RDL

3 x 10

D1

Seated Single Leg Press

3 x 20

D2

Calf Raise

3 x 20

E1

Leg Extension

3 x 20

E2

Lying Leg Curl

3 x 20

Tuesday
Week 1 Day 3

A

Pendlay Row

3 x 12

B1

Incline DB Row

3 x 12

B2

Rope Curl

3 x 20

C1

Lat Pulldown

3 x 12

C2

Seated Row

3 x 10

C3

1 ARM LAT PULL-IN

3 x 20

D1

DB Bicep Curls

3 x 12

D2

Rope Curl

3 x 10

D3

DB Bicep Curls

3 x 20

Wednesday
Week 1 Day 4

A

Deadlift

3 x 20

B1

Leg Extension

3 x 20

B2

Bulgarian Split Squat

3 x 12

C1

Lying Leg Curl

3 x 20

C2

Leg Press

3 x 12

D1

Walking Lunges

3 x 20

D2

Hip Thrust

5 x 5

Thursday
Week 1 Day 5

A1

Incline DB Bench Press

15, 12, 10

A2

DB Bench Press

15, 12, 10

A3

Cable Fly

15, 12, 10

B1

Standing DB Press

15, 12, 10

B2

DB Lateral Raise

15, 12, 10

B3

Rear Delt Flyes

3 x 20

C1

DB Overhead Tricep Extension

15, 12, 10

C2

Skull Crushers

3 x 10

C3

Tricep Pushdown

3 x 15

12 week BULK