Katrina Graves PT

Bodybuilding, Functional Training, Personal Training, Strength & Conditioning, General Fitness, Weightlifting
Coach
Katrina Graves

Features
1 sessions per week
Must use App app to view and log training
Program Training
$79
Get Male 12 Week Body Transformation
Features
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Programming 7 days per week
Daily strength, conditioning, and skill 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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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
Male Full Body Weeks 1-4

A

Daily Steps

1 x 8000

Sunday
Male Full Body 1 Weeks 1-4

A1

BB Front Foot Elevated Split Squat

3 x 10 @ 3210

A2

Neutral Grip Lat Pull Down

3 x 10 @ 2011

B1

45 Degree Prone Incline Back Extension w/DB on Chest

3 x 10 @ 2012

B2

45 Degree Supine Incline DB Press

3 x 10 @ 3110

C1

45 Degree Incline Petersen Leg Press

3 x 12 @ 2012

C2

60 Degree Prone Incline Pronated Grip Rear Delt Raises

3 x 12 @ 2010

D1

Lying Leg Curl w/Neutral Feet & Toes Plantarflexed

3 x 12

D2

Seated Low Pulley Rope Face Pulls

3 x 12

Sunday
Daily Steps

A

Daily Steps

1 x 8000

Sunday
Daily Steps

A

Daily Steps

1 x 8000

Monday
Daily Steps

A

Daily Steps

1 x 8000

Monday
Male Full Body 2 Weeks 1-4

A1

BB Rack Pull Above Knee

3 x 10

A2

Standing 1-Arm DB Neutral Grip Shoulder Press

3 x 12

B1

Hack Squats

3 x 10 @ 3010

B2

Seated Low Pulley Neutral Grip Row

3 x 10

C1

BB Hip Thrusts

3 x 12 @ 2010

C2

Flat DB Neutral Grip Press

3 x 10

D

45 Degree Incline DB Curls

3 x 12 @ 2010

E

Flat DB Triceps Extensions with Pronating Grip

3 x 12

Tuesday
Daily Steps

A

Daily Steps

1 x 8000

Tuesday
Cardio - 65% Max Heart Rate

A

Low Intensity Steady State Cardio

1 x 30:00

Wednesday
Daily Steps

A

Daily Steps

1 x 8000

Wednesday
Male Full Body 1 Weeks 1-4

A1

BB Front Foot Elevated Split Squat

3 x 10 @ 3210

A2

Neutral Grip Lat Pull Down

3 x 10 @ 2011

B1

45 Degree Prone Incline Back Extension w/DB on Chest

3 x 10 @ 2012

B2

45 Degree Supine Incline DB Press

3 x 10 @ 3110

C1

45 Degree Incline Petersen Leg Press

3 x 12 @ 2012

C2

60 Degree Prone Incline Pronated Grip Rear Delt Raises

3 x 12 @ 2010

D1

Lying Leg Curl w/Neutral Feet & Toes Plantarflexed

3 x 12

D2

Seated Low Pulley Rope Face Pulls

3 x 12

Thursday
Daily Steps

A

Daily Steps

1 x 8000

Thursday
Male Full Body 2 Weeks 1-4

A1

BB Rack Pull Above Knee

3 x 10

A2

Standing 1-Arm DB Neutral Grip Shoulder Press

3 x 12

B1

Hack Squats

3 x 10 @ 3010

B2

Seated Low Pulley Neutral Grip Row

3 x 10

C1

BB Hip Thrusts

3 x 12 @ 2010

C2

Flat DB Neutral Grip Press

3 x 10

D

45 Degree Incline DB Curls

3 x 12 @ 2010

E

Flat DB Triceps Extensions with Pronating Grip

3 x 12

Friday
Daily Steps

A

Daily Steps

1 x 8000

Friday
Cardio - 65% Max Heart Rate

A

Low Intensity Steady State Cardio

1 x 30:00

Saturday
Daily Steps

A

Daily Steps

1 x 8000

Coach
More from Katrina Graves PT
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Male 12 Week Body Transformation
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