Rad Dad Strength Co.

General Fitness
Coach
Zack Nielsen

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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.
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body 1 

Prep

A

Basic Warm Up Circuit

5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10

B

Barbell Bench Press

6 x 6

C

Assisted pull up with band and upper back activation

4 x 8

D

Seated DB Shoulder Press

3 x 8

E

Bent Over Rows

4 x 6

F

Band Face Pull

3 x 12

Monday
Lower Body 1 

Prep

A

Basic Warm Up Circuit

5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10

B

Back Squat

6 x 6

C

Romanian Deadlift (RDL)

6 x 6

D

Walking Lunges

3 x 8

E

Leg Press

3 x 12

F

Calf Raise

4 x 15

Wednesday
Upper 2 

Prep

A

Basic Warm Up Circuit

5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10

Prep

B

Shoulder Plate Warm Up

Shoulder Prep Circuit Grab 5lb plates Complete 10 reps of the following: Lateral Raise Front Raise Bent Over Reverse Fly Curl to Press Overhead Tricep Ext

C

Incline DB Bench Press

6 x 10

D

Lat Pull Downs

4 x 10

E

Smith Machine Shoulder Press (seated)

3 x 12

F

Chest-Supported DB Row

3 x 12

G

Cable Lateral Raise

3 x 15

H1

Barbell Bicep Curl

3 x 15

H2

Banded Tricep Pushdown

3 x 15

Thursday
Lower 2 

A

Front Squat

6 x 10

B

Lying Leg Curl

4 x 12

C

DB Step Up

3 x 10

D

Barbell Hip Thrust

4 x 12

E

Seated Calf Raise

4 x 20

Coach
coach-avatar Zack Nielsen

12 Week Hypertrophy Template