empower3D health and fitness

Coach
Sean Manning

This program will focus on hypertrophy (the size of your muscles), while utilizing less-complex movements to build your form.

This program features 4 days of weight lifting, and two days of stretching.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$30
Get Foundational Hypertrophy
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Form, and Fitness.
From the ground, up. A foundation built on proper form is critical for long-term strength and size gains.
Features
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Programming 4 days per week
4 days per week of strength training and two days per week of mobility work
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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. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
​DumbbellsBenchMachinesMatTrigger point ballFoam roller
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Total Body Mobility A

A1

Single Arm Thoracic Extension - Doorway/Rack

1 x 15

A2

Sidelying 90/90 w/ Arm Sweep

1 x 4

B1

Supine Figure 4

1 x 15

B2

Bent Knee Hamstring

1 x 4

B3

Half Kneeling Hip Flexor w/ PPT Emphasis

1 x 4

Monday
Phase 1: Week 1 - Lower A

A

Supine Figure 4

1 x 15

B

Trigger Point - Hamstring + QL Stretch

1 x 15

C

Half Kneeling Hip Flexor w/ PPT Emphasis

1 x 4

D

Deep Squat to Hamstring

1 x 4

E1

RDL - DB

3 x 8

E2

Reverse Crunch w/ Adduction

3 x 4

E3

Bent Knee Hamstring

3 x 3

F

Split Squat - DB

2 x 10

G

Standing Calf Raises - High Platform

2 x 10

Tuesday
Phase 1: Week 1 - Upper A

A

Trigger Point - Pec (Block and Ball)

1 x 15

B

Trigger Point - Single Arm Handcuff

1 x 15

C

Sidelying 90/90 w/ Arm Sweep

1 x 4

D

Scapular Circles - Quadruped

1 x 6

E1

Bench Press - DB

3 x 8

E2

DB Row - SA - Hand and Knee on Bench

3 x 8

E3

Pillar Bridge

3 x 20

F

Ys - Bentover

2 x 10

G

Lateral Shoulder Raise - DB

2 x 10

H

Tricep Kickback - DB

2 x 10

Wednesday
Total Body Mobility B

A1

Pec Stretch - Rack/Doorway

1 x 15

A2

Heel Sit - Reach, Roll, Lift (Roller)

1 x 4

B1

Half Kneeling Dorsiflexion

1 x 4

B2

Shin Box Sit - Supported

1 x 15

B3

Supine Hip Flexion - Wall SIt

1 x 4

Thursday
Phase 1: Week 1 - Lower B

A

Trigger Point Stripping - TFL

1 x 15

B

Trigger Point Stripping - Calf

1 x 15

C

Half Kneeling Hip Flexor w/ PPT Emphasis

1 x 4

D

Elbow to Instep w/ Rotation

1 x 3

E1

Goblet Squat - KB

3 x 8

E2

Deadbug - Hand to Opposite Knee

3 x 4

E3

Shin Box Sit - Supported

3 x 15

F

Leg Curl - Slidz - ECC Only

2 x 10

G

Lateral Squat - Low (Goblet)

2 x 10

Friday
Phase 1: Week 1 - Upper B

A

Trigger Point Stripping - Rotator Cuff

1 x 15

B

Foam Roll - Lats

1 x 15

C

Sidelying 90/90 w/ Arm Sweep

1 x 4

D

Heel Sit - Reach, Roll, Lift (Roller)

1 x 4

E1

OH Press - FFE - DB (Foot on Bench)

3 x 8

E2

Lat Pulldown - Seated - NG

3 x 8

E3

Lateral Pillar Bridge - Feet Stacked

3 x 20

F

Push Up

2 x 10

G

Face Pull - Cable - Rope

2 x 10

H

Bicep Curl - DB - Rotating

2 x 10

Coach
More from empower3D health and fitness
coach-avatar Sean Manning

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programs
Foundational Hypertrophy
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