EPIC-METAL-CAVE

Strength & Conditioning
Coach
TRANINGSBOG SPLEJSEN

Features
5 sessions per week
Must use App app to view and log training
Program Training
$15
Get STRENGTH-BUILD
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SIMPLICITY & TIME-EFFICIENT
"Build on Strength" is time-efficient with its well-structured design, maximizing workout impact in a limited schedule. By focusing on compound lifts and targeted exercises, that engages multiple muscle groups at once, reducing time spend on isolation exercises. The 5-day routine balances training intensity and recovery, ensuring progress without excessive gym sessions.
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PROGRAM-FLOW
This program's easy flow allows for seamless progression through workouts, and are quickly adapted to any gym or home gym setup. Featuring 2 core compound lifts and assistance exercises super sets each day as well as a quick finisher, the program utilizes standard equipment found in most gyms.
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AUTO-REGULATION.LOAD
Auto-regulated training is a personalized approach to fitness, allowing individuals to adjust their workout intensity based on their performance and readiness. By incorporating factors such as fatigue, stress, and recovery, auto-regulation helps optimize training outcomes and prevent overtraining, catering to each athlete's unique needs and progress.
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BARBELL-COMPOUND-LIFTS
Barbell compound lifts are foundational strength exercises that engage multiple muscle groups simultaneously. These lifts, including squats, deadlifts, bench presses, and overhead presses, and form the core of this workout program. They promote functional strength, muscle growth, and enhanced athletic performance, making them indispensable for anyone who wish to get stronger and harder to kill.
Features
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ACCESS TO YOUR COACH
Contact me for questions about workouts/structure or exercises, so I can guide you in to the program.
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Programming 5 days per week
Daily Strength & Conditioning work that will take between 30-45 minutes to complete.
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Exercise Video Guidance
All exercises will have there own videos. If you need additional help contact me.
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DELIVERED THROUGH APP TRAINHEROIC
PROGRAM // LOG-DATA // GET-FEEDBACK
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Sample Week
Week 1 of 4-week program
Sunday
STRENGTH-BUILD.WD1

A1

BB-SQUAT-BACK-HIGH

10, 8, 6, 4, 2

A2

KB-SWINGS-ATTITUDE

5 x 10

A3

BB-PRESS-BENCH

10, 8, 6, 4, 2

A4

KB1-ROW-3-POINT

5 x 10

A5

BW-PULL-UP

3 x MAX

A6

BW-PUSH-UP

3 x MAX

Monday
STRENGTH-BUILD.W2D2

A1

BB-DEAD-LIFT-SUMO

10, 8, 6, 4, 2

A2

DB2-LUNGES-REV-DEF10-HANG

5 x 10

A3

BB-PRESS-OVERHEAD

10, 8, 6, 4, 2

A4

KB-DEAD-LIFT-SUMO-HIGH-PULL

5 x 10

A5

BW-DIPS

3 x MAX

A6

DB2-CURL

3 x MAX

Tuesday
STRENGTH-BUILD.W2D3

A1

BB-SQUAT-FRONT

10, 8, 6, 4, 2

A2

KB1-SNATCH-HANG-POWER

5 x 10

A3

BB-PRESS-BENCH

10, 8, 6, 4, 2

A4

DB1-SPLIT-SQUAT-BULGARIAN_RACK

5 x 10

A5

BW-CHIN-UP

3 x MAX

A6

DB-KICK-BACK

3 x MAX

Wednesday
STRENGTH-BUILD.W2D4

A1

BB-DEAD-LIFT-CON

10, 8, 6, 4, 2

A2

DB2-SPLIT-SQUAT_RACK

5 x 10

A3

BB-PRESS-OVERHEAD

10, 8, 6, 4, 2

A4

DB1-CLEAN-POWER

5 x 10

A5

BW-DIPS

3 x MAX

A6

DB2-CURLS-FACE

3 x MAX

Thursday
STRENGTH-BUILD.W2D5

A1

BB-SQUAT-BACK-LOW

10, 8, 6, 4, 2

A2

KB2-SWING-ROW-MID

5 x 10

A3

BB-PRESS-BENCH

10, 8, 6, 4, 2

A4

KB1-ROW-STAGGER_CORKSCREW

5 x 10

A5

BW-PULL-UP

3 x MAX

A6

BW-PUSH-UP

3 x MAX

Coach
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