Beast Mode - The Hercules Training Program

LaFlamme Coaching

Weightlifting, Bodybuilding
Coach
Chris LaFlamme

Looking to push yourself to your limits? If so, this is the program for you. No more "bro-split," it's time you push your body on a weekly basis, while still optimizing rest and recovery time for each muscle group. This program is not for the faint of heart. During this 8-week program we will be focusing on our major lifts, strengthening the muscles that truly matter most. We will be engaging your core in nearly every exercise, and optimizing the time you spend in the gym so you have more time to reap the benefits of this program outside of the gym just as much as you do on the inside. Try it out, and if you have any questions USE ME FOR HELP. I WILL BE HERE EVERY STEP OF THE WAY, SO PUSH YOURSELF AND RAISE THE BAR WEEK IN AND WEEK OUT AS YOU GROW AS A GYMRAT THANKS TO THIS PROGRAM.

$80
Get Beast Mode - The Hercules Training Program
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SAVE TIME
Skip the basic single muscle movements and focus on what matters. Pick up some heavy weight and get moving.
Features
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Access to ME
When you have questions, DON'T HESITATE TO REACH OUT TO ME!
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Programming 5 days per week
Daily strength training with 2 optional workouts if you feel the need to mentally step foot in the gym on your off days.
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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. I will push you harder, know you better, and keep you going longer, all through the app.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Kettlebells
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Sample Week
Week 1 of 8-week program
Sunday
Leg Day A

A

Front Squat

4 x 20

B

Stability Ball Hamstring Curl

3 x 12

C

Walking Lunges

D

Side Lunge

E

BOSU Plank

F

Single Arm Farmer Walk

Monday
CHEST AND BICEPS A

A1

Incline Bench Press

20, 18, 16, 15

A2

Dumbbell Curls

4 x 20

B

Barbell Bench Press

20, 18, 16, 15

C

Cable Curls

4 x 20

D

1/2 Turkish Get Up

3 x 6

E

EZ Bar Curl

4 x 12

F

Push Ups

3 x 20

Tuesday
FLUFF DAY -  OR OFF DAY

A

Incline Treadmill Walking

B

KB Towel Carries

@ 30

C

TRX Biceps Curl

D

TRX Tricep Extension

2 x 20

E

Incline Treadmill Walking

Wednesday
BACK AND TRICEPS A

A

Wide Grip Pull Ups

3 x MAX

B

Dips

3 x MAX

C

Lateral Pushdown

4 x 20

D

Tricep Pushdown

4 x 20

E

Skull Crushers

3 x 20

F

Sled Pull with TRX Handles

3 x 20

Thursday
Hamstring Focused Leg Day

A

Back Squat

4 x 20

B

Barbell Hip Thrust

4 x 20

C

Bulgarian Split Squat

3 x 20

D

Prone Machine Hamstring Curl

3 x 20

E

Farmer Carry on Tippy Toes

3 x 0:15

Friday
Shoulder Day - Hypertrophy and ECCENTRIC Focused

A

DB Shoulder Press

4 x 20

B

DB Lateral Raise

3 x 20

C

DB Front Raise

3 x 20

D

Reverse Grip BB Shoulder Press

3 x 20

E

Cable Face Pulls

3 x 20

Saturday
ACTIVE RECOVERY - or OFF DAY 

A

Sled Push

B

Treadmill Work

C

Incline Treadmill Walking

1 x 30:00

Coach
More from LaFlamme Coaching
coach-avatar Chris LaFlamme

Chris is an ex Football, Baseball, and Track athlete with 10+ years of training and gym experience. Chris not only understands the importance of rest and recovery, but also when it's time to kick it up a notch and push an athlete's limits to ensure they are getting the most out of each and every workout. When Chris isn't coaching, you can find him in the DJ booth at your nearest Big Night location

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GIVE IT YOUR BEST SHOT

Take the next step into your lifting career. Change up your split and reap the benefits of focusing on the lifts that matter, rather than the easy lifts that take up too much time on singular muscle groups.

Get Beast Mode - The Hercules Training Program
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Beast Mode - The Hercules Training Program
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