Happy Gains
Coach
Angus Granger
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Features
Access to your coaches
Access to send form reviews or ask questions at any point during the program.
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Access to a modern and user friendly app, providing your program at your finger tips.
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Stairmaster Machine
1 x 5:00
B
Box Squat
12, 12, 10, 10, 8
C1
Romanian Deadlift
4 x 8
C2
Wall Sit
3 x MAX
D1
Machine Chest Press
4 x 12
D2
Seated Lat Pulldown Machine
4 x 12
E1
SkiErg
4 x 12
E2
DB Renegade Row
3 x 6
Tuesday
Week 1 Day 2
A
Assisted Chin Up Machine
4 x 10
B
Barbell Bench Press
12, 12, 10, 10, 8
C1
Smith Machine Buglarian Split Squat
4 x 8
C2
DBL DB Bentover Row
3 x 12
Mid - Week Circuit
D
3 Rounds AFAP (As fast as possible), try to not rest at all. - 15 Calories Ski Erg / Erg of Choice - 12 DB Sumo Squat - 8 Push Ups Shouldn't take more than 5 - 10 minutes here, good luck.
Thursday
Week 1 Day 3
A1
Barbell Z Press
4 x 12
A2
Ring Row
4 x 8
B
Trap Bar Deadlift
5 x 4 @ 65 %
C1
Iso Lateral Leg Press
4 x 8
C2
KB swings
3 x 15
D
Air Runner
5 x 60
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