New

Bro Split

Gainzville

Bodybuilding
Coach
Big Joe GK

Unlock serious gains with focused workouts that target a different muscle group each day.

Build size and strength with proven muscle building techniques, giving each muscle the attention it needs to grow.

Ready to pack on muscle? Join today start making gains!

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Focused Muscle Targeting
Each day is dedicated to a specific muscle group!
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Optimized for Muscle Growth
Structured to maximize the muscle-building process by focusing on intensity and volume.
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Progressive Overload
The structure supports increasing intensity over time, pushing your muscles to continuously adapt and grow.
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 6 days per week
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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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 all in app!
Equipment
Required
Full Commercial Gym
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Sample Week
Week 1 of 8-week program
Sunday
Cardio

A

Cardio

1 x 30:00

Monday
Chest

A

Smith Machine Incline Chest Press

3 x 10

B

DB Flat Chest Press

3 x 10

C

Pec Deck Fly

3 x 12

D

Converging Chest Press Machine

3 x 10

E

Chest Dips

3 x 10

Tuesday
Back

A

Tbar Row

3 x 10

B

Medium Grip Seated Row

3 x 10

C

Wide Grip Pulldown

3 x 10

D

Cable Pullovers

3 x 12

E

1-Arm DB Row

3 x 10

Wednesday
Legs

A

Smith Machine Squat

3 x 10

B

DB RDLs

3 x 10

C

Quad Leg Extension

3 x 10

D

Seated Hamstring Curl

3 x 10

E

Adductor Machine

3 x 12

F

Calve Leg Press

3 x 12

Thursday
Cardio/Abs

A

Cardio

1 x 30:00

B

Cable Crunch

3 x 12

C

Hanging Leg Raises

3 x 12

Friday
Shoulders

A

Machine Shoulder Press

3 x 10

B

Cable Lateral Raise

3 x 12

C

Pec Deck Rear Delt Flys

3 x 12

D

Cable Upright Rows

3 x 12

E

Plate Raises

3 x 10

Saturday
Arms

A

Bb Curl

3 x 10

B

Cable Tricep Pushdowns

3 x 10

C

Preacher Curl Machine

3 x 10

D

Smith JM Press

3 x 10

E

DB Hammer Curls

3 x 10

F

PJR Pullover

3 x 10

G

Behind the Back Barbell Wrist Curls

3 x 12

Coach
coach-avatar Big Joe GK

Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.

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Time to make some gainz!

Sign up today and start seeing results!

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