Heinous Strength

Personal Training
Coach
Andrew Hanus

This is a very basic strength program designed to help you build foundational muscle and endurance.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
General gym access; cable machines // treadmills // dumbbells // etc.
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A

1-mile Run

B1

Leg Press

12, 10, 8

B2

Flutter Kicks

3 x 40

C1

Lying Leg Curl

15, 12, 10

C2

Russian Twist

3 x 12

D1

Walking Lunges

3 x 25

D2

Inch Worm Walk

3 x 5

E

Stair Stepper

1 x 15:00

Tuesday
Week 1 Day 3

A1

DB Lateral Raise

3 x 20

A2

DB Front Raise

3 x 20

B1

Bench Dips

12, 10, 8

B2

Bicycle Sit-Ups

3 x 20

C1

Straight Arm Pulldown

3 x 15

C2

DB Bicep Curls

3 x 12

D1

DB Shoulder Press

12, 10, 8

D2

Oblique Side Crunch

3 x 15

E

Walk

1 x 30:00

Thursday
Week 1 Day 5

A

Incline DB Bench Press

3 x 20

B1

DB Overhead Tricep Extension

15, 12, 10

B2

Cable Curls

15, 18, 20

C1

Crunch

3 x 20

C2

Tricep Pushdown

15, 18, 20

C3

Cable Crossovers

3 x 15

D1

Skull Crushers

3 x 10

D2

Push Ups

3 x MAX

E

Rowing

1 x 20:00

Friday
Week 1 Day 6

A

Active Recovery

1 x 60:00

10-Week Strength Foundations