Progressive Performance Method: Training by Michael McConnell in TrainHeroic

Progressive Performance Method

Train Like An Athlete, Look Like A Beast

Coach
Michael McConnell

​Want to finally improve your training, while improving your physique?

Do you want access to a program using my training principles and methods that I've learned throughout my career as an exercise specialist and national level bodybuilder? With over 6 years of coaching at the beginner and intermediate level, I'm excited to share with you all that I've learned!

This program isn't for everyone, it will take commitment each and everyday. If you don't have this then i can already tell you that you would just be wasting your time and money.

If you're committed to putting in the work, join my community on a path toward real progress. Over 7 weeks you'll improve your lifts, get stronger week by week, which will translate to a better physique than when you first started the program.

Key things i expect from you...

  1. Show up.

  2. Execute.

  3. Do this for 7 weeks.

This will be earned, not given.​

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Build Solid Muscle That Will Stick
Building muscle doesn't come easy. That's why I've designed this program specifically for building thick dense muscle that will stay on you.
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No More Guesswork
Stop going into the gym without a game plan. With this program everything is strategically laid out for you, including your rest day protocols.
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Get Stronger At Your Core Lifts
This program is specifically designed for you to build muscle, however I've programmed it to where you're also able to build solid strength during the process which will result in denser muscles.
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Track Progress Along The Way
I'll program in % and rpe for you so we'll do the calculation of what you should lift, all based on your maxes. And, we'll track every set, rep, and volume each session along the way to make sure you're continually progressing.
Features
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Programming 4 days per week
Bodybuilding, strength, and mobility work to push you and your numbers to where they've never been.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Community
Even if you're training alone, connect with Michael and a community of lifters through the message boards.
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Delivered through TrainHeroic
Get access to your training through our app, track your progress, and keep all things training in one place!
Equipment
Required
Barbell // Plates // Dumbbells // Adjustable Bench // Cable Pulley System
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Sample Week
Week 1 of 7-week program
Sunday
Week 1 Day 1 - Deload Lower

A

Back Squat

2 x 5 @ 60 %

B

Stiff Leg Deadlift

2 x 8 @ 6

C

Bulgarian Split Squat

2 x 8

D

Lying Leg Curl

2 x 8 @ 6

E

Single Leg Calf Raise

2 x 10 @ 6

Sunday
Week 1 Day 1

A

Seated Windshield Wipers

1 x 10

B

Bent Knee Windshield Wipers

1 x 10

C

Reverse Scorpion

1 x 10

D

Scorpion W/ Twisted Cross Variation

1 x 10

E

Dead Bugs

1 x 10

Monday
Week 1 Day 2 - Deload Upper

A

Bench Press

2 x 5 @ 60 %

B

Bent Over DB Row

2 x 8 @ 6

C

Seated DB Shoulder Press

2 x 8 @ 6

D

Lat Pulldown

2 x 8 @ 6

E

Rope Overhead Triceps Extension

3 x 10 @ 6

F

Alternating DB Hammer Curl

3 x 10 @ 6

Monday
Upper Body warm up

A1

Shoulder External Band Rotation

2 x 12

A2

Shoulder internal band rotation

2 x 12

A3

Wall Slides

2 x 12

Tuesday
Week 1 Day 3

A

Forward Fold

B

Lizard Stretch

1 x 30

C

Half Saddle

1 x 30

D

Seated Groin Stretch

1 x 60

E

Puppy Dog Stretch

1 x 60

F

Child Pose With Tricep Stretch

1 x 60

G

Thread The Needle Stretch

1 x 30

H

Twisted Cross Stretch

1 x 30

Wednesday
Week 1 Day 4 - Lower B Deload

A

Deadlift

2 x 5 @ 60 %

B

Hack Squat

2 x 5 @ 6

C

Leg Extension

2 x 10 @ 6

D

Seated Leg Curl

2 x 10 @ 6

E

Seated Calf Raise

2 x 10 @ 6

Wednesday
Week 1 Day 4

A

Seated Windshield Wipers

1 x 10

B

Bent Knee Windshield Wipers

1 x 10

C

Reverse Scorpion

1 x 10

D

Scorpion W/ Twisted Cross Variation

1 x 10

E

Dead Bugs

1 x 10

Thursday
Week 1 Day 5 - Upper B Deload

A

Barbell Incline Bench Press

2 x 5 @ 60 %

B

Chest-to-bar pull-up

2 x 8 @ 6

C

Bar Dips

2 x 8 @ 6

D

Seated Cable Row

2 x 8 @ 6

E

DB Lateral Raise

2 x 10 @ 6

F

Single arm cable curl

2 x 8 @ 6

Thursday
Upper Body warm up

A1

Shoulder External Band Rotation

2 x 12

A2

Shoulder internal band rotation

2 x 12

A3

Wall Slides

2 x 12

Thursday
Upper Body warm up

A1

Shoulder External Band Rotation

2 x 12

A2

Shoulder internal band rotation

2 x 12

A3

Wall Slides

2 x 12

Friday
Week 1 Day 6

A

Forward Fold

B

Lizard Stretch

1 x 30

C

Half Saddle

1 x 30

D

Seated Groin Stretch

1 x 60

E

Puppy Dog Stretch

1 x 60

F

Child Pose With Tricep Stretch

1 x 60

G

Thread The Needle Stretch

1 x 30

H

Twisted Cross Stretch

1 x 30

Saturday
Week 1 Day 7

A

Forward Fold

B

Lizard Stretch

1 x 30

C

Half Saddle

1 x 30

D

Seated Groin Stretch

1 x 60

E

Puppy Dog Stretch

1 x 60

F

Child Pose With Tricep Stretch

1 x 60

G

Thread The Needle Stretch

1 x 30

H

Twisted Cross Stretch

1 x 30

Coach
coach-avatar Michael McConnell

Lifetime Natural Athlete with 5 years experience coaching, Exercise Specialist, PT Certified, Pn1 Certified. Passian for bodybuilding and strength training.

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Progressive Performance

You get in what you put out. Every bit of your results will be earned, not given. Commit and achieve today!

Get Progressive Performance Method
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FAQs
Do i have to rest on rest days?
Technically, no. You can do whatever you would like outside of your 4 sessions of lifting. However, to get the most out of a lifting program, it is advantageous to at least do minimal strenuous physical activity on your off days so that you can adequately recover before your next session.
What if i don't have equipment for certain movements?
If you do not have access to certain equipment you can always message me personally and i can provide you when a few effective alternatives!
What if i'm missing lifts?
General rule of thumb is if you miss something twice in a row, you need to move down to a number you KNOW you can make. We never want to train misses; what we train becomes habit. The only exception is if it is a PR lift and each attempt is closer than the last.
How much muscle can i expect to gain from this program?
This question is dependent upon the person. If you execute the program and train with proper intensity (granted recovery and nutrition is up to par) you can expect to gain a respective amount of size in this short time to where it is noticeable.
Do i have to perform the warm up and rest day mobility work?
No, you don’t have to do anything, but if you'd like to get the most out of this program, then it is highly, highly recommended that you do all warm up and rest day mobility work. It is monotonous, boring and repetitive, but it adds up and helps with things you cannot fix with lifting alone.
What if something hurts?
You can always make adjustments and work around the issue, but i would highly recommend speaking with a doctor first and consult them on what would be best for you.
Progressive Performance Method