Dakota Moran: Human Performance Systems
Bodybuilding
Coach
Dakota Moran
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Serious Mass With Science-Based Training
Gym Rat combines the latest hypertrophy science with time-tested bodybuilding methods. Each phase uses strategic RIR-based progression, exercise rotation, and targeted volume to maximize muscle growth without unnecessary junk work. This isn’t random workouts — it’s structured, research-driven programming designed to make your physique visibly change week after week.
Strength + Size: The Hybrid Advantage
This program blends the best of both worlds: strength-focused compound lifts and high-volume bodybuilding accessories. You’ll lift heavy enough to get stronger, but accumulate enough tension and volume to build thick, dense muscle. The result? You look like you lift and your performance proves it.
Smart Variation to Keep You Growing
Every 2–3 weeks, exercises shift just enough to challenge new angles, keep joints healthy, and drive fresh adaptations — all without derailing your progress. No plateaus. No boredom. Just strategic novelty that keeps your body guessing and your motivation high.
Training On The Go!
Using our premier training app, TrainHeroic, you will get access 24/7 as long as you have your phone! Whether you're on a business trip, vacation, or at your home gym; we got you covered.
Features
Programming 5 days per week
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Sample Week
Week 1 of 8-week program
Sunday
Upper Push
A
Bench Press
4 x 6 @ 7
B
Incline DB Bench Press
3 x 10 @ 8
C
Shoulder Press
3 x 6 @ 8
D1
DB Lateral Raise
3 x 12 @ 8
D2
Tricep Pushdown
3 x 12 @ 9
E
Split Stance Overhead Tricep Extension
1 x 40
Monday
Lower
A
Back Squat
4 x 6 @ 7
B
RDL
3 x 8 @ 8
C
Leg Press
3 x 10 @ 8
D1
Leg Extension
3 x 15 @ 9
D2
Lying Leg Curl
3 x 15 @ 9
E
Calf Raise
4 x 12
Tuesday
Upper Pull
A
Deadlift
3 x 4 @ 7
B
Bent Over Row
3 x 10 @ 8
C
Pull-Up
3 x 8 @ 8
D1
Seated Row
3 x 12 @ 8
D2
Cable Facepull
3 x 15 @ 8
E1
Barbell Bicep Curl
3 x 10 @ 9
E2
Hammer Curl
3 x 10 @ 9
Wednesday
R & R
A
Walk
1 x 15:00
B
Sit-up
1 x 50
C
FRC - Full Body C.A.R.s
1 x 3
Thursday
Hybrid
A
Front Squat
3 x 6 @ 8
B
Close Grip Bench Press
3 x 8 @ 9
C
Weighted Chin Ups
5 x 5 @ 8
D1
Weighted Lunges
2 x 10 @ 8
D2
DB Lateral Raise
2 x 15 @ 9
D3
Rear Delt Flyes
2 x 15 @ 9
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