Basic Equipment Beginner Program: Training by Ricky Locci in TrainHeroic

Rehabilitation Redefined

Coach
Ricky Locci

This program is built to help you fit your exercise into your busy lives! This program is built for beginners to intermediate with basic equipment who are looking for progressive, efficient, and effective workouts! Whether you’re a busy parent or professional this program is designed to help you build muscle, burn calories, find confidence in your exercise ability, and keep your body healthy. With this program you can start your fitness journey right and take control of your health while still making time for all the other important things in your lives.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Adjustable DBs or set of several DBs.Resistance bands with door anchor and handles.Can be done at home or at gym with minimal equipment.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Heroic Warm-up

B

Goblet Squat

12, 10, 8, 8

C1

Single Arm DB Row

12, 10, 8, 8

C2

DB Farmer's Walk

4 x 100

D1

Dead Bug

3 x 10

D2

Plank

4 x 0:30

Tuesday
Week 1 Day 3

A

Heroic Warm-up

For Completion

B

DB Deadlift

12, 10, 8, 8

C

Lateral Lunge

3 x 8

D1

Banded Lat Pulldown

3 x 12

D2

Tempo DB Shoulder Press

3 x 8

E

Band Rotations

3 x 12

Thursday
Week 1 Day 5

A

Heroic Warm-up

For Completion

B

DB Bench Press

12, 10, 8, 8

C1

Split Squat

3 x 12

C2

Plank Jacks

3 x 12

D1

DB Bicep Curls

3 x 12

D2

Lateral Bear Crawl

3 x 30

Basic Equipment Beginner Program