Gilly Strength & Conditioning

Bodybuilding, Strength & Conditioning, General Fitness
Coach
Harry Gilbert

Efficient Gains: 8 Weeks to Maximum Progress in Minimal Time ⏱️🏋️‍♂️🔥

Program Description:
Efficient Gains is your go-to 8-week strength and conditioning program designed for people who want serious results without spending hours in the gym. Whether you’re grinding at work 💼, balancing family life 👨‍👩‍👧‍👦, or just short on time, this plan delivers maximum impact in minimum time.

Each session is laser-focused and designed to be completed in 60 minutes or less ⏳, with 5 training days per week—giving you the consistency and flexibility to actually stick to your goals.

We use smart, proven methods like:
✅ Compound lifts for full-body strength
✅ Supersets to save time and boost intensity
✅ Short rest intervals to keep your heart rate up ❤️‍🔥

Perfect for:
    •    Busy professionals on the grind 💪
    •    Parents making time for themselves 🍼➡️🏋️
    •    Anyone who wants real gains without the gym becoming a second job

No fluff. Just focused, effective training.
Train smart. Train hard. Train efficiently. ⚡
Let’s get to work.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Maximize Your Valuable Time
Program is designed to be completed in an hour or less!
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Intensification Techniques
Maximize your progress with time saving strategies such as supersets! Specific finishers each training day to drive intensity high maximizing gains and minimizing time!
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By a Busy Coach for the Busy Person!
This program utilizes the exact training pricinples I have used time and time again for myself and clients that are looking to make serious progress but are short on time! Get to work in the gym and back to your family, job, or hobbies!
Features
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Programming 5 days per week
Daily strength and hypertrophy training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Stop looking up every exercise in other programs, instructional videos attached to each exercise start to finish!
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Detailed, expert instruction
A dedicated coach 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. I'm here to push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body 1

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B1

Deadlift

10, 10, 8, 8, 8, 8 @ 45, 55, 60, 60, 60, 60 %

B2

B Stance Barbell Hip Thrust

3 x 12

C1

Front Rack Split Squat

3 x 12

C2

Sissy Squat

3 x 12

D

Weighted Step Ups

1 x MAX

Conditioning

E

Spinal Hygiene & Lower Body Mobility

Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each

Monday
Upper Body 1

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B1

DB Bench Press

10, 10, 12, 12, 12, 12 @ 50, 55, 60, 60, 60, 60 %

B2

Dips

3 x 12

C1

Barbell Row

4 x 12

C2

Straight Arm Pulldown

3 x 12

D

Push Ups

1 x MAX

Conditioning

E

No Equipment: Total Body Stretch

No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction

Tuesday
Recovery Day: ARM FARM!!!

A1

EZ Bar Curl

3 x 12

A2

Seated Incline DB Curls

3 x 15

B1

DB Overhead Tricep Extension

3 x 12

B2

Tricep Pushdown

3 x 15

Conditioning

C

Full-Body Cooldown

Full body Cool-down: 1. Belly Breathing + Leg Draining x 2:00 2. Band Hamstring Stretch x 1:00 Each 3. Band Groin Stretch x 1:00 Each 4. Band Figure 4 Stretch x 1:00 Each 5. Band Iron Cross x 1:00 Each 6. Band Quad + Hip Flexor x 1:00 Each 7. Band Lat Stretch x 1:00 Each 8. Overhead Tricep Stretch x 1:00 Each 9. Band Post Shoulder Stretch x 1:00 Each 10. Pec Stretch x 1:00 Each

Wednesday
Lower Body 2

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B1

Front Squat

10, 10, 8, 8, 8, 8 @ 45, 55, 60, 60, 60, 60 %

B2

Leg Extension

3 x 15

C1

Romanian Deadlift (RDL)

3 x 12

C2

Prone Machine Hamstring Curl

3 x 12

D

Walking Lunges

1 x MAX

Conditioning

E

Spinal Hygiene & Lower Body Mobility

Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each

Thursday
Upper Body 1

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B1

DB Military Press

10, 10, 12, 12, 12, 12 @ 50, 55, 60, 60, 60, 60 %

B2

Cable Face Pull

3 x 15

C1

Chin-Up

3 x 10

C2

Seated Cable Row

3 x 12

D

Lateral Raise to Upright Row

3 x 15

Conditioning

E

No Equipment: Total Body Stretch

No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction

Efficient Gains- Maximum Progress in Minimal Time