Heavy Duty x 12 Week Full Body Program: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Weightlifting, Bodybuilding, Strength & Conditioning, Endurance, Functional Fitness

Coach

Ashwini Kher

Long workouts are how guys hide from hard ones.
Mike Mentzer figured this out 40 years ago. Stop chasing volume. Start chasing intensity. One brutal set taken close to failure builds more muscle than five soft sets done while you're texting your buddy between rests. Heavy Duty runs that play. Three days a week, every other day, full body. Heavy compound movements driven hard, to or near failure on the lifts that actually move the needle. The other four days are for your body to do the part you can't do in the gym. Train less. Grow more.

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

$47

Get Heavy Duty x 12 Week Full Body Program

Mentzer's HIT, Modernized

The high-intensity training philosophy that built Mike Mentzer, Dorian Yates, and a generation of bodybuilders who knew growth came from effort, not hours. Updated with what the newer research has confirmed about frequency and recovery.

Three Days. Full Body. 3x the Stimulus.

Every muscle group hit three times a week, versus once on a bro split. That's three growth signals per muscle, every week, built into a schedule that fits a real life. The math isn't subtle.

Compound Movements Only Need Apply.

Squats, deadlifts, presses, rows. The lifts that grow muscle. Heavy Duty cuts the bicep cable curl variations, the cable crossover finishers, and the machines that exist purely to keep you in the gym longer. What's left is what works.

Sets That Actually Mean Something.

Heavy Duty sets are pushed near failure, the way Mentzer trained, the way the research says works. One brutal set will outgrow five lazy ones every single time. Stop counting reps. Start counting effort.

Recovery Is the Other Half of the Job.

You don't grow in the gym. You grow when you leave it. Four days a week between sessions for full recovery, which is exactly what natural lifters need to actually build muscle. Programs that ignore this are programs designed for guys on gear.

Features

25,000+ Member Private Brotherhood

Guys running the same program. Post your progress, ask questions, get answers from me directly. No gatekeepers.

Programming 3 days per week

3 Days of Programming, 60-75 Min Each. Every rep mapped out. Walk in, push hard, leave. The intensity is the program, the rest is just structure.

Exercise Video Guidance

Video demos on every exercise. Track your weights, watch the numbers climb week over week, and see the hard proof you're doing the work.

Starter Meal Plan for Growth

Real food built to fuel intense training and full recovery. Shopping lists, easy recipes, enough calories to actually drive the gains

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 12-week program

Sunday

Monday

Hack Squat

6, 5, 5

Barbell Bench Press

6, 5, 5

1-Arm DB Row

10, 8, 8

V-Bar Cable Tricep Pressdown

12, 10

DB Alternating Bicep Curl

12, 10

Tuesday

Wednesday

Barbell Deadlift

6, 5, 5

DB Incline Bench Press

8, 6, 6

Lat Machine Wide Grip Pulldown

10, 8, 8

DB Lateral Raise

12, 10

Lying Leg Curl

12, 10

Thursday

Friday

Seated Leg Press

8, 6, 6

Barbell Overhead Press

8, 6, 6

Pull-Up

10, 8

DB Chest Fly

10, 8

Seated Machine Calf Raise

15, 12

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

6-day splits sell supplements. Heavy Duty doesn’t.

You can keep training 5–6 days, long workouts, no recovery, and wonder why nothing changes. Or train hard 3 days a week, recover right, and build more muscle in 12 weeks than the last few years.

Get Heavy Duty x 12 Week Full Body Program