Meathead

Gainzville

Bodybuilding
Coach
Big Joe GK

This is MEATHEAD — a program for people who want to look like they lift.

This program is for people who want to train hard, look jacked, and build real muscle.

Never be asked again, "Do you even lift?"

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Build Serious Muscle
Pack on size with proven training splits
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No Guesswork
Clear structure — just show up and lift
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Old-School Split, Modern Results
Classic training methods, modern programming logic
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 7 days per week
Hypertrophy and cardio 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Back and Biceps

A

Tbar Row

3 x 10

B

Medium Grip Seated Row

3 x 10

C

Kelso Shrugs

3 x 12

D

Cable Pullovers

3 x 12

E

Rope Hammer Curls

3 x 10

F

Dumbbell Preacher Curls

3 x 10

Tuesday
Chest and Triceps

A

Smith Machine Incline Chest Press

3 x 10

B

Seated Cable Chest Flys

3 x 12

C

Converging Chest Press Machine

3 x 10

D

Chest Dips

3 x 10

E

Smith JM Press

3 x 10

F

Cable Tricep Pushdowns

3 x 12

Wednesday
Cardio and Abs

A

Cable Crunch

3 x 15

B

Roman Chair Leg Raises

3 x 15

C

Cardio

1 x 30:00

Thursday
Legs

A

Smith Machine Squat

3 x 10

B

Lying Hamstring Curls

3 x 10

C

Quad Leg Extension

3 x 10

D

DB Bulgarian Split Squats

3 x 10

E

Adductor Machine

3 x 12

F

Calve Leg Press

3 x 8

Friday
Shoulders and Forearms

A

Chest Supported Lateral Raises

3 x 12

B

Machine Shoulder Press

3 x 10

C

Cable Rear Delt Flys

3 x 12

D

Cable Upright Rows

3 x 10

E

Behind the Back Barbell Wrist Curls

3 x 15

F

DB Wrist Extensions

3 x 15

Saturday
Cardio

A

Cardio

1 x 30:00

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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BECOME A MEATHEAD

Ready to start looking like you actually lift? Join the program. Get jacked.

Get Meathead
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Meathead