The Shift Method
Bodybuilding, Strength & ConditioningIf you're looking to put on some serious muscle mass and improve your body composition this is the template for you! This program is designed for someone who has about 3 - 6 months of consistent gym experience but has hit a plateau and is looking to take their training to the next level. This template comes with evidence based programming to support hypertrophy in a healthy and sustainable manner, you may also find improvements in your strength and general conditioning. This program primarily focuses on resistance training but does include some light conditioning. Additionally, this program will provide some general education and resources on dietary habits to help support your training and get you to your goal!
5 sessions per week
Must use App app to view and log training
Program Training
A
Train Heroic Mass Program - Week 1 Day 1
B
Upper Body Warm-Up
C
Seated Chest Press
D
Hammer Strength Iso Lateral Row
E
Machine Shoulder Press
F
Lat Pulldown
G1
Tricep Pushdown
G2
Cable Curl
A
Train Heroic Mass Program - Week 1 Day 2
B
Lower Body Warm-Up
C
Leg Press
D
Romanian Deadlift
E
Leg Extension
F
Seated Hamstring Curl Machine
G
machine calf press
A
Train Heroic Mass Program - Week 1 Day 3
B
Full Body Activation
C
Cardio
1 x 30:00
D1
Sit-up
2 x 30
D2
Russian Twist
2 x 30
D3
Hyperextension
2 x 30
A
Train Heroic Mass Program - Week 1 Day 4
B
Upper Body Warm-Up
C
Barbell Bench Press
D
Seated Cable Row
E
Incline DB Bench Press
F
Assisted Chin-Up
G1
Bent Over Rear Delt Fly
G2
DB Curls
A
Train Heroic Mass Program - Week 1 Day 5
B
Lower Body Warm-Up
C
Barbell Hip Thrust
D
Hack Squat
E
DB Walking Lunges
F
Prone Machine Hamstring Curl
G
Seated Adductor Machine
