WALK THE WALK - 12 WEEK PROGRAM

Kristian Jackson

Coach
Kristian Jackson

WALK THE WALK : To do the things that one says one will do

Walk the Walk is a 12 week/4 days a week - Progressional strength training program focusing on big "bang for your buck" exercises. The program is built into 3 different blocks, each lasting 4 weeks, that are created to level up in difficulty in terms of exercises variation and volume.

This makes Walk the Walk a great option for:

1) Someone who hasn't been to gym in a while and is looking to get back into it. 2) Anyone who wants to get stronger.. 3) Former athletes. 4) Anyone that needs direction or structure in the gym.

This is not a bodybuilding program - The focus of this program is to get you strong AF at basic movements.

The program consists of notes and videos for each exercise as well as different tools to track progress. There are many substitutions in the program if you don't have the equipment available.

Stop training without a plan and follow a program that constantly challenges you with basic movements and exercises.

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STRENGTH TRAINING
Getting stronger will build up your muscle mass which in return will lower your body fat. This is the "tone" look everyone is after!
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FULL BODY WORKOUTS
Stop wasting your time hitting one muscle with 8 different exercises. Get the most out of your workouts with a full body split.
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PROGRESSION
Every 4 weeks you will be challenged with the same movements but with a more challenging variation and rep scheme. Can't stay stagnant!!
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DON'T GO WITHOUT KNOWING
Each exercise has a video demonstration as well as detailed notes/cues. I'm also available to answer any questions you make have!
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NO FLUFF
Everything in the program has a meaningful purpose. Lots of compound movements to get the most bang for your buck.
Features
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Programming 4 days per week
4 workouts a week prioritizing the basics and limiting the fluff exercises.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The TrainHeroic app offers videos, notes and other tools to track progress.
Equipment
Required
BARBELL // WEIGHTS // DUMBBELLS
Recommended
BANDS // TRAP BAR // KETTLEBELLS
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Sample Week
Week 1 of 12-week program
Sunday
FULL 1

A1

GET YA HEART RATE UP

1 x 5:00

A2

Band Shoulder Dislocates

1 x 10

A3

SPIDERMAN WITH ROTATION

1 x 12

A4

Prone Scorpion

1 x 12

A5

DAILY 10

1 x 10

B

BARBELL ROMANIAN DEADLIFT

4 x 8

C

ECCENTRIC GOBLET SQUAT

3 x 10

D

DB Bench Press

4 x 8

E

CHEST SUPPORTED ROW

3 x 10

F

Staggered Landmine Press

3 x 8

G

Farmer carry

3 x 30

Monday
HARD SHIT

A

DAILY 10

1 x 10

B

PAY THE PIPER

4 x 40

C

KB SUITCASE DEADLIFT

4 x 6

D

ZERCHER MARCH

4 x 20

E1

KB TOWEL CURL

3 x 8

E2

KB TOWEL GUNWALK

3 x 15

F1

physioball crunch

3 x 12

F2

BANDED PALLOF PRESS

3 x 10

Wednesday
FULL 2

A1

GET YA HEART RATE UP

1 x 5:00

A2

Band Shoulder Dislocates

1 x 10

A3

SPIDERMAN WITH ROTATION

1 x 12

A4

Prone Scorpion

1 x 12

A5

DAILY 10

1 x 10

B

ELEVATED BARBELL DEADLIFT

4 x 6

C

DB SPLIT SQUAT

3 x 8

D

DB Military Press

4 x 8

E

Lat Pulldown

3 x 10

F

Incline DB Bench Press

3 x 8

G

GORILLA ROW

3 x 16

Thursday
FULL 3

A1

DAILY 10

1 x 10

A2

Prone Scorpion

1 x 12

A3

SPIDERMAN WITH ROTATION

1 x 12

A4

Band Shoulder Dislocates

1 x 10

A5

GET YA HEART RATE UP

1 x 5:00

B

BANDED REVERSE SQUAT

3 x 8

C

BOX SQUATS

4 x 6

D

DB GLUTE BRIDGE PRESS

4 x 8

E

Seated Cable row

3 x 10

F

Dip

3 x MAX

G

Jumping Eccentric Chin Ups

3 x 6

Coach
coach-avatar Kristian Jackson

Former college football player with a passion for fitness and coaching. My wheelhouse is in making people stronger and having them understand fundamental fitness practices for long-term success. My goal is to make you not need me!!!

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DON'T BE ALL SHOW AND NO GO

Stop talking about it and start doing it! Spend 12 weeks focused on getting strong AF at the basics and see what happens!!!

Get WALK THE WALK - 12 WEEK PROGRAM
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WALK THE WALK - 12 WEEK PROGRAM