New

The NEW Gym-Goer Programme

Superhero Fitness

Bodybuilding, Functional Fitness, General Fitness
Coach
Liam Hunn

This is for anyone new to beginning the gym or needing to kick-start and get into a training routine building up from the basics. The key is consistency and the willingness to invest that time in yourself. This is a well-structured, realistic plan to follow where you can train confidently and safely whilst seeing the progress at reaching your goals. This programme is clear and simple to follow which includes a warm up, strength training, cardio conditioning to help enhance your fitness levels and and cool down to aid recovery. A training programme that provides excellent structure, variety for you to enjoy and carefully selected exercises to gain confidence as it progresses during the 6 weeks.

This is different to other products as it has ben created with the knowledge and experience of a coach who has seen beginners needing a specific approach to develop into more complex exercises later on but requires working on specific movements first. That is what this programme provides, so after the 6 weeks you have not only enjoyed and maintained a well structured training programme, but it has set you up to move forward onto progressive exercises thereafter.

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WELL-STRUCTURED PLAN
A progressive plan that you can follow easily to gain confidence , see and feel the physical benefits of. TAKE WAY ANY GUESS WORK. Know what you will do when you get to the gym
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 3 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
Required
General gym equipment
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Sample Week
Week 1 of 6-week program
Monday
Go Gym 1

Warm up:

A

3 mins = Runner / Row / Ski / Air Bike / Bike-erg (choose your preferred equipment) 2 rounds of... 10 x Air squats 10 x Wide climbers 10 x Iron cross

B1

Lat pull down (SHF)

3 x 12

B2

Goblet Squat (SHF)

3 x 15

B3

Deadlift - KB (SHF)

3 x 15

C1

Floor press - DBs (SHF)

3 x 10

C2

Seated row (SHF)

3 x 10

C3

Bicep curls (SHF)

3 x 10

D1

Rowing (SHF)

1 x 500

D2

Ski erg (SHF)

@ 500

E1

Air bike (SHF)

1 x 3:00

E2

Hip flexor quad stretch (SF)

1 x 0:30

E3

Pigeon on box (SF)

1 x 1:00

Thursday
Go Gym 2

Warm up:

A

3 mins = Runner / Row / Ski / Air Bike / Bike-erg (choose your preferred equipment) 2 rounds of... 10 x Walking lunges 10 x Cat cow 10 x Cobra to downward dog

B1

Lat pull down (SHF)

3 x 12

B2

Goblet Squat (SHF)

3 x 15

B3

Deadlift - KB (SHF)

3 x 15

C1

Bench press (SHF)

3 x 10

C2

Seated row (SHF)

3 x 10

C3

Cable tri push down (NEW)

3 x 10

D

Ski erg (SHF)

5 x 0:40

E

Air runner / Running (NEW)

@ 0:30

F1

Rowing (SHF)

1 x 3:00

F2

Hip flexor quad stretch (SF)

1 x 0:30

F3

Pigeon on box (SF)

1 x 1:00

Coach
coach-avatar Liam Hunn

Founder, owner and head coach at Superhero Fitness. Managing a gym for 10 + years Liam has seen all there is to see when people look to start the gym. The key is consistency and the willingness to invest that time in yourself. This is a well-structured, realistic plan to follow where you can train confidently and safely whilst seeing the progress at reaching your goals.

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DELAYING YOUR START WILL ACCELERATE YOUR END

Regularly exercise which includes strength training is key to a long and healthy life. Backed by science, the statistics do not lie. The problem isn't where you are now. The problem is where you will be in weeks, months, years to come...

Get The NEW Gym-Goer Programme
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FAQs
I've never been to a gym before, and feel I am not fit enough.
This programme was designed for YOU! The gym is not a place for only fit people, it is a place for EVERYONE to help get fitter, stronger and healthier. Reach out to us for further support during the programme via the chat.
I don't have access to a gym
This programme is admittedly designed for using gym equipment but if you do not have access to any of the equipment, reach out and we can advise alternative exercises or advise our programme that is designed for home with limited to no equipment.
The NEW Gym-Goer Programme