12 Weeks Next Level: Training by Shay Hughes in TrainHeroic

Stay The Course Athletics

Strength & Conditioning
Coach
Shay Hughes

12 Week Program designed to improve strength and conditioning for beginners and advanced athletes

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
program is designed to be used in a fully equipped gym. 
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 Back and Bis

A

Deadlift

4 x 12

B1

Lat Pulldown

3 x 12

B2

Seated Cable Row

3 x 12

C1

Lat Pulldown

3 x 12

C2

Seated Cable Row

3 x 12

D

Chin-Up

3 x 1:00

E

Barbell Bicep Curl

3 x 12

F

Cardio

1 x 20:00

Monday
Week 1 Day 2 Chest and Tris

A

Bench Press

4 x 12

B1

DB Bench Press

3 x 12

B2

DB Fly

3 x 12

C

Underhand Cable Fly

3 x 12

D

DB Overhead Tricep Extension

3 x 12

E

Dip

3 x 1:00

F

Cardio

1 x 20:00

Tuesday
Week 1 Day 3 Leggies

A

Goblet Squat

4 x 12

B1

Step-Ups

3 x 12

B2

Reverse Lunges

3 x 12

C

Glute Bridge

4 x 12

D

Leg Extension

4 x 12

E

Calf Raise

3 x 1:00

F

Cardio

1 x 20:00

Wednesday
Week 1 Day 4 Boulda Shouldas

A

Seated Military Press

4 x 12

B1

Barbell Upright Row

3 x 12

B2

Band Face Pull

3 x 12

C

DB 3-Way Raise

3 x 12

D

Snatch Shrug

3 x 0:30

E

DB Overhead Carry

3 x 1:00

F

Cardio

1 x 20:00

Thursday
Week 1 Day 5 Total Body Tabata

Conditioning

A

Tabata This

6 Tabatas in 30 minutes Tabata Jump Rope Tabata Air Squats Tabata Vups Tabata Floor Press 1 minute Rest between each Tabata 1 Tabata is 8 repeats of 20s work / 10s rest. Do each exercise twice. So jump rope 20s, rest 10s, jump rope 20s, rest 10s then move to air squats! Rest a full minute before starting the next tabata. Scoring: 1. Score for each movement is total reps/calories completed in any of the 8 rounds 2. Enter your overall score as the sum of the score for each movement

FAQs
12 Weeks Next Level