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Body Building & Strength Program

4:7 Run Coaching

Bodybuilding, Strength & Conditioning, General Fitness
Coach
Brooklynn Harvey

This is a 6-week advanced bodybuilding program utilizing an alternating daily strategy across your 6 weekly workouts, switching between heavy strength days and high-volume hypertrophy days to prevent neural fatigue while maintaining maximum workout optimization. Program Overview • Duration: 6 weeks • Frequency: 6 workouts per week (1 rest day) • Structure: Alternating Heavy and Hypertrophy sessions across a Push/Pull/Legs rotation

$200
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🏋️‍♂️ 1. Maximum Muscle Growth
• Dual Stimulus Training: By alternating daily between heavy power days and high-volume pump days, you target both mechanical tension and metabolic stress—the two main drivers of muscle growth. • Sarcoplasmic & Myofibrillar Growth: You aren’t just building "show" muscle or "go" muscle. This split forces both dense muscle fibers and optimal cellular volume for a thick, full physique.
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🧠2. Neural Recovery & Injury Prevention
• Fatigue Management: Training 6 days a week is brutal, but flipping the style of training every workout prevents your Central Nervous System (CNS) from burning out. •Joint and Tendon Care: True to my Exercise Science background, hitting high-volume isolation work the day after heavy compound lifting flushes blood and nutrients into your joints, accelerating recovery rather than grinding you down.
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📈 3. Unstoppable Progressive Overload
• Plateau Breaking: Advanced lifters stall because their routines are too predictable. This undulating schedule keeps your body guessing and forces rapid adaptation. • Simultaneous Strength Gains: Because you maintain dedicated heavy days for Push, Pull, and Legs, your raw numbers on the bench, squat, and row will climb alongside
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⏱️ 4. Ultimate Training Efficiency
• Zero Wasted Sets: Every single exercise, rep range, and rest window has an exact scientific purpose. You show up, outwork everyone in the room, and get out. • Optimized Frequency: Hitting each muscle group twice a week is the gold standard for advanced natural hypertrophy, giving you the perfect balance of stimulus and growth windows.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of intermediate to advanced lifitng background.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
GYM
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Sample Week
Week 1 of 6-week program
Sunday
Heavy Push Day

A

Bench Press

6, 6, 4, 4, 2

B

Incline DB Bench Press

4 x 6

C

Overhead Press

4 x 6

D

Chest Fly Machine

4 x 6

E

Standing DB Upright Row

4 x 8

F

Seated Bent Over Rear Delt Raise

4 x 8

G

Skull Crushers

5 x 6

H

Tricep Pushdown

4 x 8

I

Hanging Leg Raise

3 x 12

Monday
Hypertrophy Pull Day

A

Lat Pulldown

12, 10, 8, 8, 8

B

Seated Row

4 x 12

C

1-arm seated cable row

4 x 8

D

Cable Facepull

3 x 12

E

Cable Pullover

3 x 15

F

DB Bicep Curls

4 x 10

G

Plate Hammer Curl

3 x 15

H

Plank

3 x 1:00

Tuesday
Heavy Leg Day

A

Deadlift

6, 5, 5, 3, 3

B

RDL

4 x 6

C

Glute Bridge

5 x 5

D

Leg Press

4 x 6

E

Step-Ups

4 x 6

F

Prone Machine Hamstring Curl

4 x 6

G

Seated Calf Raise

4 x 8

H

DB Side Bend

3 x 12

Wednesday
Hypertrophy Push Day

A

Push-Up

1 x 50

B

DB Bench Press

12, 10, 8, 6, 15

C

Push Press

4 x 10

D

DB 3-Way Raise

3 x 8

E

Seated Chest Press

4 x 12

F

DB Overhead Carry

2 x 0:30

G

DB Tricep Extension

4 x 12

H

Tricep Rope Pulldowns

8, 10, 12, 15

I

Russian Twist

3 x 50

Thursday
Heavy Pull Day

A

Pull-Up

4 x 5

B

Barbell Row

4 x 5

C

1-Arm DB Row

4 x 6

D

DB Pullover

4 x 8

E

Seated Row

4 x 6

F

Barbell Bicep Curl

4 x 6

G

Cross Body Hammer Curl

4 x 8

H

DB Farmer's Walk

2 x 1:00

I

Hanging Knee Raise

3 x 15

Friday
Hypertrophy Leg Day

A

Seated Single Leg Press

2 x 15

B

Heel Elevated Goblet Squat

8, 10, 12, 15

C

Single Leg RDL

4 x 10

D

Bulgarian Split Squat

3 x 8

E

Hamstring Curl Machine

4 x 12

F

Leg Extension

8, 10, 12, 10, 8

G

Calf Raise

4 x 12

H

Hip Abductor Machine

3 x 12

I

Hip Adductor Machine

3 x 12

J

Side Plank Dip

3 x 15

Coach
More from 4:7 Run Coaching
coach-avatar Brooklynn Harvey

Driven by science, sweat, and a passion for human performance, I specialize in building elite hybrid athletes. Holding a college degree in Exercise Science, an ACSM-CPT, and a UESCA Endurance Coach certification, I believe you don't have to sacrifice power, endurance, or strength. Together, we will build a complete, resilient system capable of handling any physical challenge.

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Are you ready for YOUR breakthrough?

I promise you, if you bring the work ethic, this advanced undulating structure will maximize your results while keeping up with recovery. I am incredibly excited for you to smash through old plateaus and redefine your physique over the next 6 weeks. You've

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Body Building & Strength Program
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