Gill Training Systems

General Fitness, Functional Training
Coach
Mitchell Gill

This is a 9-week training program for those who are either new to the gym or trying to restart their fitness journey. It is a program built on the basics. The goal of this program is to help you build movement patterns needed for long term success and a physical base to help you become a better human. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
$40
Get The Spark
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Build Strength and Muscle
We all want to look better and be harder to kill. You can expect to increase your strength in the foundational movement patterns that will carry over to you become a more robust human.
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Build a Bigger Base
On top of the strength session you will also have 2-3 conditioning sessions to help increase your conditioning base to help you recover better between training sessions as well as help support your health and wellness.
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Structured Training Plan
Having a training program will help you stay focused in the gym and give you a plan to continue to make progress.
Features
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Programming 6 days per week
3 strength training sessions and 3 conditioning sessions a week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
The training program is provided directly to your phone through the TrainHeroic App. No more pieces of paper to bring to the gym.
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A1

Drunken Mountain Climbers

2 x 8

A2

Push-up Plank W/ Shoulder Tap

2 x 8

A3

Band Alternating Press

2 x 15

A4

Band Compound Row

2 x 15

B

Med Ball Slam

3 x 10

C1

Goblet Squat

2 x 5

C2

TRX Row

2 x 8

C3

Book Openers

3 x 5

D1

DB RDL

2 x 5

D2

Push-Up

2 x 5

D3

Band Pull-Apart

2 x 12

E1

Superman

3 x 15

E2

Side Plank

3 x 0:10

E3

Plank

3 x 0:10

E4

Isometric Lunge Hold

3 x 0:20

Monday
Week 1 Day 2

A

Cardio

1 x 30:00

Tuesday
Week 1 Day 3

A1

DB Farmer's Carry

2 x 50

A2

Side Shuffle w/ Arm Swing

2 x 50

A3

Bear Crawl

2 x 25

A4

Backward Long Stride Jog

2 x 25

A5

Light Jog

2 x 50

B

Medball Side Slam

3 x 6

C1

KB Deadlift

2 x 5

C2

DB Bench Press

2 x 5

C3

Band Face Pull

2 x 12

D1

Goblet Box Squat

2 x 5

D2

Bat Wings

2 x 6

D3

Kneeling Hip Flexor Stretch

2 x 30

E1

ISO Hold Y/W/T

3 x 0:10

E2

Single-Leg Glute Bridge ISO Hold

3 x 15

E3

Hollow Hold

3 x 0:10

Wednesday
Week 1 Day 4

A

Cardio

1 x 30:00

Thursday
Week 1 Day 5

A1

Band Alternating Press

2 x 15

A2

Band Compound Row

2 x 15

A3

Push-up Plank W/ Shoulder Tap

2 x 8

A4

Drunken Mountain Climbers

2 x 8

B

Med Ball Slam

3 x 10

C1

Goblet Squat

2 x 5

C2

TRX Row

2 x 8

C3

Book Openers

2 x 5

D1

DB RDL

2 x 5

D2

Push-Up

2 x 5

D3

Band Pull-Apart

2 x 12

E1

Isometric Lunge Hold

3 x 0:20

E2

Plank

3 x 0:10

E3

Side Plank

3 x 0:10

E4

Superman

3 x 15

Friday
Week 1 Day 6

A

Cardiac Output

1 x 25 @ 30

Coach
More from Gill Training Systems
coach-avatar Mitchell Gill

FAQs
What do we do when we are done with this program?
You can check out one of my other training programs or reach out for more personalized programming through online training

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