Yo Meathead Arnold Split 6-Day (Bionic): Training by Richard Kahle in TrainHeroic

HIGHPOWERCOACH.COM

Coach
Richard Kahle

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

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Stimulate Don't Anhiliate
Lee Haney lived by that motto. This program is high frequency so you can stimulate your muscles to grow and improve your ability to recover without making you so tired, sore and exhausted you can't train tomorrow. The Heavy/Light design along with the tempo changes stimulate a variety of muscle fibers while allowing others to recover and grow.
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High Frequency Training
High Frequency Training stimulates the body multiple times per week both in a fat-burning, metabolic way but also in a localized, muscle building, anabolic way with the individual bodyparts being worked twice a week in two distinctly different workouts. This maximizes protein synthesis while boosting your overall metabolism so that you can build as much muscle as possible with as little fat added.
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Heavy/Light Workout Split
The training week is alternated between heavy and light workouts. These workouts are not just different in rep numbers and exercise selection but tempo changes as well. The type of muscle contraction changes the muscle fibers recruited. By switching from explosive, heavy to controlled, sustained tension, this program maximizes the training effect on each muscle to stimulate maximum growth.
Features
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Access to your Coach Kahle
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 4-week program
Monday
Heavy Chest and Back (Machine Based)

A1

Hammer Strength Incline Chest Press

10, 8, 6, 5, 4

A2

Hammer Strength High Row

12, 10, 8, 6, 6

B1

Hammer Strength Wide Chest Press

10, 8, 6, 5, 4

B2

Hammer Strength Iso-Row

10, 10, 8, 8, 8

C1

Assault Incline Press

8, 8, 6, 6

C2

Assault Low Row

8, 8, 6, 6

D1

Assault Chest Press

6, 8, 10, MAX

D2

High Bench Swiss Bar Row

6, 8, 10, MAX

E

Hammer Strength Pullover

8, 10, 12, 15

F

Machine Chest Fly

3 x 20

G

Machine Rear Delt Fly

8, 10, 12, 12

Tuesday
Light Shoulders and Arms

A1

DB Lateral Raise

3 x 8

A2

Scott Press

3 x 10

A3

Hammer Strength

3 x 15

B1

Glass Front Raise

3 x 8

B2

Standing Arnold Press

3 x 12

B3

Assault Overhead Press

3 x 15

C1

Victory Front Raise

3 x 8

C2

Ahrens Press

3 x 10

C3

Barbell Upright Row

3 x 12

D1

Preacher Curls

3 x MAX

D2

Barbell Bicep Curl

3 x MAX

E1

Concentration Curl

3 x MAX

E2

DB Bicep Curls

3 x MAX

F

Overhead Cable Tricep Extension

4 x 12

G

Cable Lying Triceps Extension

4 x 12

H

Tricep Pushdown

4 x 15

Wednesday
Heavy Leg Day

A

Leg Press

15, 12, 10, 8, 8, 6, 6

B

Hack Squat

10, 10, 8, 8, 6, 6

C1

Bodymaster Hack Squat

4 x 6

C2

Bodymaster Power Squat

4 x 5

D

Glute-Ham Raise

4 x 12

E

Seated Leg Curl

4 x 8

F

Lying Leg Curl

4 x 8

G

Leg Extension

2 x MAX

Thursday
Light Chest and Back

A1

DB Chest Fly

4 x 15

A2

DB Bench Press

4 x 10

B1

Incline Dumbbell Chest Fly

4 x 12

B2

30 Degree Incline DB Bench Press

4 x 10

C1

Parillo Chest Fly

4 x 10

C2

Parrillo DB Chest Press

4 x 10

D1

1-Arm DB Row

4 x 6

D2

BP Single Arm Pulldown

4 x 15

E1

Wide Grip Lat Pulldown

4 x 8

E2

BP Stiff-Leg Deadlift

4 x 12

F1

Wide Grip Lat Pulldown Behind The Neck

4 x 8

F2

BP Lat Pulldown

4 x 12

G

Close Neutral Grip Lat Pulldown

4 x 10

H

BP Straight Arm Pulldown

4 x 15

I

Hammer Strength Pullover

3 x 15

J

Machine Chest Fly

3 x 15

K

Machine Rear Delt Fly

3 x 15

Friday
Heavy Shoulders and Arms (Bionic)

A

Push Press

10, 8, 6, 6, 4, 4

B1

Barbell Upright Row

10, 8, 6, 6, 4, 4

B2

Barbell Shrug

6 x 6

C1

Seated DB Shoulder Press

4 x 6

C2

DB Shrug

4 x 10

D1

Overhead Lateral Raise

3 x 10

D2

Front Plate Raise to SIde Press

3 x 10

E1

Barbell Bicep Curl

4 x 3

E2

Barbell Bicep Curl

4 x 5

E3

Barbell Bicep Curl

4 x 5

F

Close Grip Bench Press

5 x 5

G

Incline Triceps Extension

5 x 5

H

Neutral Grip DB Skullcrusher

5 x 5

I

Bench Dips

2 x MAX

Saturday
Light Legs

A1

Leg Extension

4 x 15

A2

Safety Squat Bar Squat

4 x 6

B1

Lying Leg Curl

4 x 6

B2

Good Morning

4 x 12

C1

Leg Extension

4 x 10

C2

Gironda Hack Squat

4 x 15

D1

Lying Leg Curl

4 x 8

D2

Reverse Hyperextension

4 x 15

E1

Standing Leg Curl

3 x 8

E2

Bulgarian Split Squat

3 x 10

E3

Single Leg RDL

3 x 10

Coach
coach-avatar Richard Kahle

Manual Transaction via Braintree 2/20

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Train Hard. Train Smart. Get Results.

This isn't some ebook. This is giving you access to a coach that knows where you are coming from. Coach Kahle built himself from a scrawny teenager to a heavyweight champion. You don't get just sets and reps but genuine training advice from one of the m

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The Proof
verified-athlete-avatar Aaron Vineyard

Strongman, Bodybuilder, Powerlifter

Verified Athlete

""

verified-athlete-avatar Ernest Carlson

US Army officer and Model

Verified Athlete

"Rich Kahle is one of my best friends. Before COVID he and I would talk nearly daily at the gym. He is my personal trainer and it has been said that Rich has forgotten more than most trainers know. If you have a goal and you want a plan for success that is customized for you, reach out to him today"

verified-athlete-avatar Alex Ramsey

Champion Wrestler and Powerlifter

Verified Athlete

"The ability to have Coach Kahle's program on my phone where ever I am is ideal regardless of where I am. Getting his feedback and answers to my training questions through the app helps me get the results I want."

Yo Meathead Arnold Split 6-Day (Bionic)