8-Week Muscle Definition Program (3 Day): Training by Lindsay Pearl in TrainHeroic

8-Week Muscle Definition Program (3 Day)

Elite Health Programming LLC

General Fitness
Coaches
Lindsay Pearl and Ken Mashek

This workout program is for individuals looking to define muscle, gain muscle size, or gain muscle mass.

Program Includes:

  • 3 Workouts per week
  • 5 weeks worth of workouts using progressive overload
  • Weight needed per set
  • Sets per exercise
  • Records strength progress, and personal best
  • Video demonstrations
  • UNLIMITED USES for 1 year
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Look Better. Save Money
Average personal trainer = $55/Hour. This program (created by top trainers) = $1.04 per workout
Features
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Programming 3 days per week
Hypertrophy, strength, and conditioning 3 days a week focused on gaining muscle size.
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Exercise Video Guidance
Instructional videos, from top trainers, to guide you on technique.
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Delivered through TrainHeroic
NO excel spreadsheets, and NO PDF's. Just an easy to use app.
Equipment
Required
Barbell // Dumbbells // Bands // Squat Rack // Bench
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Barbell Back Squat

3 x 12 @ 65 %

B

Barbell Deadlift

3 x 12 @ 65 %

C1

DB Lunges

3 x 24 @ 65 %

C2

Band X Walks

3 x 24

D1

Calf Raise

3 x 12 @ 65 %

D2

Pallof Press

3 x 12

Monday
Week 1 Day 2

A

Walk

1 x 45:00

B

Biking

1 x 30:00

C

Light Jog

1 x 20:00

D

Jog

1 x 15:00

E

Stair Master

1 x 15:00

Tuesday
Week 1 Day 3

A

Flat DB Bench Press

3 x 12 @ 65 %

B

Cable Row to Chest

3 x 12 @ 65 %

C

Chin-ups

3 x 12

D

Incline DB Fly

3 x 12 @ 65 %

E1

Seated DB Military Press

3 x 12 @ 65 %

E2

Rotating DB Curls

3 x 12 @ 65 %

E3

DB Skullcrushers

3 x 12 @ 65 %

Wednesday
Week 1 Day 4
Thursday
Week 1 Day 5

A1

DB RDL

3 x 12 @ 65 %

A2

Goblet Squat

3 x 12 @ 65 %

B1

Push-Up

3 x 12

B2

Barbell Bent Over Row

3 x 12 @ 65 %

C1

Single Arm Band Pulldown

3 x 24

C2

DB Push Press

3 x 12 @ 65 %

D1

Plank

3 x 0:30

D2

Hammer Curl

3 x 12 @ 65 %

D3

Cable Rope Extension

3 x 12 @ 65 %

Friday
Week 1 Day 6
Saturday
Week 1 Day 7

A

Walk

1 x 45:00

B

Biking

1 x 30:00

C

Light Jog

1 x 20:00

D

Jog

1 x 15:00

E

Stair Master

1 x 15:00

Coaches
coach-avatar Lindsay Pearl

Lindsay Pearl is a ACSM certified personal trainer, CF-L2 coach, nutrition specialist, and mother of 4. She has over a decade of experience in the fitness industry. In 2018 after having her 4th child, she decided to make a major change to her fitness regime, and had an amazing transformation losing 40 pounds over 2 years, and gaining 15 pounds in lean muscle mass.

coach-avatar Ken Mashek

Ken Mashek is a strength, and speed coach, as well as an ACE certified personal trainer. His focus in fitness is strength, and power. He likes to plan movements that are functional for the everyday person in order to move, and live a longer, healthier life. Ken is known for the detailed approach he takes to movement, and workout design.

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Look Good. Feel Good. Live Healthy

Make your fitness journey efficient with a top notch workout routine, in an easy to use app.

Get 8-Week Muscle Definition Program (3 Day)
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FAQs
Why should I use this program?
This program uses simple exercises, and scientifically backed principles in order to maximize your muscle definition. It automatically tracks your strength progress and applies it to make your routine as accurate as possible. It is also reusable for 1 year.
The Proof
verified-athlete-avatar Tonia B.

Long Time Client

Verified Athlete

"In January this year, I thought about my 50th birthday in March and what goals I wanted to achieve. At that point I decided to stop doing what wasn’t working. To make change, I needed to get uncomfortable... Lindsay is tough and I said a lot of bad words, but the results don’t lie."

verified-athlete-avatar Susan R.

Long Time Client

Verified Athlete

"You will not find a better team than Lindsay and Ken to help you meet and exceed all of your fitness goals!"

verified-athlete-avatar Lindsay Pearl

Mom of 4, & Co-Founder

Verified Athlete

"With 10 years experience the fitness space, I've seen the best, and worst ways to accomplish your fitness goals. I give my clients the opportunity to skip the years of trial, and error. I aim to give them the knowledge to make their fitness journey efficient."

8-Week Muscle Definition Program (3 Day)