40X0 Training
Build muscle and strength at the same time. This 12-week program uses Undulated Periodization to alternate between muscle-building and strength phases throughout the program — giving your body a broader training stimulus than linear programming alone.
Four days per week in an Upper/Lower split, every working set uses the 40X0 tempo prescription — a 4-second eccentric followed by an explosive concentric. This builds the structural integrity and muscle control that fast, sloppy reps never will.
Unlike the Linear program where exercises repeat for 6 straight weeks, Undulated Periodization rotates the stimulus while keeping the intensity climbing. Your body is constantly adapting, which means consistent progress in both size and strength across all 12 weeks.
Training intensity runs between 70–83% of your estimated max — heavy enough to drive real strength adaptations, controlled enough to prioritize movement quality throughout.
Delivered through the TrainHeroic app. Purchase once, start on your own schedule, access for life.
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
For Completion
A1
DEMO - Overhead Press
For Completion
A2
Overhead Press - Barbell
6, 4, 2
A3
Overhead Press - Barbell
3 x 12
A4
DEMO - Proper Chin-Up Form
For Completion
A5
Pulldown - Medium Grip - Semi-Supinated
3 x 12
B1
Press - Flat - DB
3 x 15
B2
Row - Seated - Close Grip - Neutral
3 x 15
C1
French Press - Standing - Mid Pulley - Rope
3 x 20
C2
Curl - 65° Incline - DB - Pronated
3 x 20
A
Dynamic Warm Up
For Completion
A1
DEMO - Squat
For Completion
A2
Squat - 10° Degrees - Barbell
4, 6, 4, 2
A3
Squat - 10° Degrees - Barbell
3 x 12
A4
Stretch - Soleus - Standing - Wall
2 x 30
A5
Stretch - Hamstring - Split Stance
2 x 30
B1
DEMO - Split Squat - Front Foot Elevated
For Completion
B2
Split Squat - Front Foot Elevated - Low Pulley
3 x 12
B3
Leg Curl - Seated - Dorsiflex
3 x 8
C1
Leg Press - Medium Stance
3 x 15
C2
Goodmorning - Seated - Low Pulley - Medium Stance
3 x 15
A
Dynamic Warm Up
For Completion
A1
DEMO - Bench Press
For Completion
A2
Bench Press - Barbell
6, 4, 2
A3
Bench Press - Barbell
3 x 12
A4
DEMO - Proper Chin-Up Form
For Completion
A5
Pulldown - Wide Grip - Neutral
3 x 12
B1
Press - Seated - DB
3 x 15
B2
Row - Seated - Medium Grip - Pronated
3 x 15
C1
External Rotation - Side Lying - DB - One-Arm
3 x 20
C2
Powell Raise - Floor - DB
3 x 20
A
Dynamic Warm Up
For Completion
A1
DEMO - Front Squat
For Completion
A2
DEMO - Straps - Front Squat
For Completion
A3
Front Squat - 10° Degrees - Barbell
4, 6, 4, 2
A4
Front Squat - 10° Degrees - Barbell
5 x 6
A5
Stretch - Calf - Gastrocnemius
2 x 30
A6
Stretch - Rectus Femoris - Kneeling
2 x 30
B
Deadlift - Trap Bar - High Handles
3 x 12
C1
Calf Raise - Seated - Medium Stance
3 x 15
C2
Plank - Front
3 x 30
