Building Blocks: Training by Milton Holdiem in TrainHeroic

White Lotus

General Fitness, Strength & Conditioning
Coach
Milton Holdiem

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Strength without burnout
Build strength each week without burning yourself out.
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Work at your strength level
Exercise prescriptions that teach you to listen to your body. Choose weights that fit your strength & soreness levels.
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Train intentionally
Every movement prescribed with purpose. Learn the why behind your training.
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Build strength, everywhere
Movement selection designed to build full-body strength.
Features
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Programming 3 days per week
Progressive strength training designed for beginners looking to build a training foundation.
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Train with Intent
Training block summaries give you the intention for each week. That way you understand how each workout should feel.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through App
The TrainHeroic app makes it easy to stay organized with your workouts, access demo videos, & track your progress.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Romanian Deadlifts (DB)

4 x 10

B1

Z Press (DB)

3 x 10

B2

Split Stance Romanian Deadlift (KB)

3 x 8

C1

90:90 Floor Press

3 x 10

C2

Bear Plank Shoulder Tap

3 x 14

Tuesday
Week 1 Day 3

A1

Bench Supported Row (DB)

3 x 10

A2

Split Squat (DB)

3 x 8

B1

Quadruped Renegade Row

3 x 14

B2

Floor Pullovers (DB)

3 x 10

Mobility Finisher

C

3 Sets for Quality 20-30 Secs/side Bird-Dog Hold 12 Lunge & Reach (alternating) Optional 1 min rest between rounds

Thursday
Week 1 Day 5

A

Goblet Squat (DB)

3 x 10

B1

Dumbbell Reverse Lunge

3 x 10

B2

Shinbox

3 x 12

C1

Glute Bridge (DB)

3 x 10

C2

Quadruped Hip Extensions

3 x 8

Building Blocks