GaskinsPT

General Fitness, Strength & Conditioning, Functional Fitness
Coach
Joshua Gaskins

This program introduces you to the fundamentals of strength training with simple, effective workouts, four days a week. The focus is on learning proper technique, building a strong foundation, and gaining confidence in the gym. You’ll develop the skills and habits needed to train safely, effectively, and consistently.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Strength and Muscle Progression 1
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Structured, Proven Programming
Participants don’t have to guess what to do in the gym. They’ll follow a step-by-step plan built on the scientific principles of strength training (specificity, progressive overload, recovery, variation).
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Time Efficiency
Each session is designed to maximize results in about an hour. People save time while knowing every exercise is purposeful and effective.
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Confidence in the Gym
With clear instructions, cues, and guidance, participants learn how to move well, use equipment correctly, and avoid the intimidation of “winging it.”
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Progress They Can See and Feel
Strength gains, improved body composition, and more energy spill over into daily life. Lifting groceries, playing with kids, or hiking feels easier and more empowering.
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Coach Support
Purchasing any of Coach Josh's programs will give you access to communicate with Josh for any questions, support, or encouragement increasing your chances of success.
Features
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Talk with Coach Josh
Coach Josh is on the back end ready to help. Reach out to Coach Josh for questions and support.
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Programming 4 days per week
Four days a week of structured strength training workouts with overload progression over four weeks to enhance strength, muscle, and overall fitness.
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Exercise Video Guidance
Instructional videos to guide your workouts, improve technique and form, and ensure movement quality.
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Delivered through TrainHeroic
Enhance your workout experience with TrainHeroic by easily tracking your workouts to ensure steady progress each week.
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Sample Week
Week 1 of 4-week program
Sunday
WEEK 1 DAY 1 – LOWER (SQUAT FOCUS)

A

Cardio

1 x 5:00

B

Goblet Squat

4 x 8

C

DB Split Squat

3 x 10

D

Elevated DB Hip Thrust

3 x 10

E

Seated Cable Leg Extension

3 x 12

F

Front Plank

Monday
DAY 2 – UPPER (PUSH FOCUS)

A

Cardio

1 x 5:00

B

Flat DB Bench Press

4 x 8

C

seated DB Shoulder Press

3 x 10

D

Incline Push Up

E

DB Lateral Raise

3 x 12

F

Tricep Pushdown

3 x 12

G

Side Plank

Wednesday
DAY 3 – LOWER (HINGE FOCUS)

A

Cardio

1 x 5:00

B

KB Deadlift

4 x 8

C

DB RDL

3 x 8

D

Step up

3 x 10

E

Seated Leg Curl

3 x 12

F

Captain's Chair Knee Tuck

Thursday
DAY 4 – UPPER (PULL FOCUS)

A

Cardio

1 x 5:00

B

1 Arm Row

4 x 10

C

Close Grip Lat Pulldown

3 x 12

D

Seated Cable Face Pull

3 x 12

E

Back Supported DB Curl

Coach
More from GaskinsPT
coach-avatar Joshua Gaskins

My passion is helping people improve their quality of life through strength training, understanding nutrition, and cultivating a strong mindset.

FAQs
Who is this for?
Strength and Muscle Progression 1
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