New

INTENSE PUMP!

VIRTUAL GYM

Weightlifting
Coach
COACH KATTOUF

WARNING: IF YOU ARE THAT PERSON THAT GETS ON THEIR PHONE IN BETWEEN SETS, TEXTS, TAKES PICS, RECORDS VIDEOS, CHECKS SOCIAL MEDIA, ETC., THIS PROGRAM IS NOT FOR YOU. THIS IS FOR THE SERIOUS LIFTER THAT IS ALL-IN, SUPER-FOCUSED AND READY TO CRUSH EACH WORKOUT AND GET AN INTENSE PUMP!

Looking for EPIC workouts? Looking for an INTENSE PUMP each workout? If so, this program is for you! And yes, we are going to get after it 7 days per week. Each week, your program will include the following:

• 1 lower volume Leg Day workout

• 2 high volume Leg Day workouts

• 4 Upper Body workouts

• Abs 7d/week

These are fast-paced, intense workouts and, by design, the rest periods are short. Blood flow to the working muscles will be maximized giving you an incredible pump!

Get ready for some of the most Epic workouts you've ever done. Hoodie up, head down and let's get to work!

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INTENSE PUMP
These workouts are designed to maximize blood flow to the working muscles; resulting in the best pumps ever!
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EPIC WORKOUTS
These workouts will hit both a low rep range and high rep range. these workouts will be EPIC!
Features
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Programming 7 days per week
Daily strength training workouts for the lifter looking for Epic workouts and an INTENSE PUMP every workout!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Log your workouts. Track your workouts. Use the in-app timer/stopwatch, all through an app.
Equipment
Required
Well-equipped gym/fitness center.
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Sample Week
Week 1 of 6-week program
Sunday
LEG DAY

A1

LDF STRETCH SEQUENCE 1

1 x 3:00

A2

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF Low Back Superman

1 x 100

B2

LDF ABS SIT UP

4 x 25

C

LDF LEGS Extension

4 x 25

D

LDF LEGS Hamstring Curl

4 x 25

E

LDF LEGS STANDING CALF RAISE MACHINE

4 x 25

Monday
CHEST & BACK

A1

LDF STRETCH SEQUENCE 1

1 x 3:00

A2

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF Low Back Superman

1 x 100

B2

LDF ABS Reverse Crunch

4 x 25

C

LDF BACK SEATED CABLE ROW

20, 15, 12, 12, 12

D

LDF BACK CLOSE GRIP PULL DOWN

20, 15, 12, 12, 12

E

DB Shrug

5 x 25

F

LDF CHEST INCLINE BENCH PRESS

15, 12, 10, 8, 8, 15

G

LDF CHEST FLAT BENCH PRESS

15, 12, 10, 8, 6, 15

Tuesday
LEG DAY

A1

LDF STRETCH SEQUENCE 1

1 x 3:00

A2

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF Low Back Superman

1 x 100

B2

LDF Abs Oblique Crunch

4 x 30

C

Straight Leg Deadlift

15, 12, 10, 10, 10, 10, 10

D

LDF LEGS SEATED CALF EXTENSION

7 x 15

E

Barbell Back Squat

7 x 10

Wednesday
SHOULDERS-BICEPS-TRICEPS

A1

LDF STRETCH SEQUENCE 1

1 x 3:00

A2

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF Low Back Superman

1 x 100

B2

LDF LEGS-UP ABS CRUNCH

4 x 25

C

LDF SHOULDERS Dumbbell Upright Row

6 x 15

D

LDF SHOULDERS SEATED PRESS MACHINE

6 x 15

E

LDF Triceps Rope extension

6 x 15

F

LDF Triceps Rope extension-overhead

6 x 15

G

LDF Biceps Dumbbell Hammer Curl

6 x 15

H

LDF Biceps Dumbbell Curl

6 x 15

Thursday
CHEST & BACK

A1

LDF STRETCH SEQUENCE 1

1 x 3:00

A2

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF Low Back Superman

1 x 100

B2

LDF ABS SIT UP TWIST

4 x 30

C

LDF BACK Pull Up (overhand grip)

5 x 8

D

LDF BACK LAT PULLDOWN MACHINE

15, 12, 10, 8, 8, 8

E

DB Shrug

6 x 15

F

Seated Chest Press

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

G

LDF CHEST INCLINE BENCH PRESS MACHINE

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

Friday
LEG DAY

A1

LDF STRETCH SEQUENCE 1

1 x 3:00

A2

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF Low Back Superman

1 x 100

B2

LDF Abs Oblique Crunch (Legs Elevated)

4 x 30

C

LDF LEGS Single Leg Hamstring Curl

7 x 15

D

LDF LEGS SINGLE-LEG CALF EXTENSION

7 x 15

E

LDF LEGS Extension

30, 25, 20, 15, 12, 12, 30

Saturday
SHOULDERS-BICEPS-TRICEPS

A1

LDF STRETCH SEQUENCE 1

1 x 3:00

A2

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF Low Back Superman

1 x 100

B2

LDF ABS WEIGHTED CRUNCH

4 x 25

C

Push Press

7 x 10

D

DB Lateral Raise

7 x 12

E

LDF TRICEPS SKULL CRUSHERS

7 x 12

F

LDF TRICEPS LYING DUMBBELL EXT

7 x 12

G

LDF BICEPS 90° BARBELL CURL

7 x 12

H

Chin-Up

7 x 10

Coach
coach-avatar COACH KATTOUF

NO WHINING. NO COMPLAINING. NO EXCUSES. Dr. Rick Kattouf II is an OCB Masters Pro Natural Bodybuilder, SC State Record Holder, National Record Holder & World Record Holder in Natural Powerlifting (WNBF), Doctor of Optometry, 2x Amazon Best-Selling author, NESTA Sports Nutrition Specialist, NESTA Heart Rate Performance Specialist & NPTA Master Personal Trainer.

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NO WHINING. NO COMPLAINING. NO EXCUSES.

Hoodie Up, Head Down and let's go get that INTENSE PUMP!

Get INTENSE PUMP!
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INTENSE PUMP!