More Muscle: Training by Connor O'Neill in TrainHeroic

Next Level Training & Performance

Bodybuilding
Coach
Connor O'Neill

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches 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 13-week program
Sunday
Upper

A

Foam Roll

B

Neutral Pull Down

4 x 8

C

Barbell Incline Bench Press

3 x 8

D

Single Arm High Row

3 x 12

E

DB Shoulder Press

3 x 10

F1

Single Arm Preacher Curl

3 x 12

F2

Single Arm Rope Tricep Pushdown

3 x 12

Monday
Lower

A

Foam Roll

B

Hex Bar Deadlift

3 x 6

C

Leg Press

4 x 12

D

Seated Calf Raise

3 x 15

E

DB Reverse Lunge

3 x 10

F

Calf Raise

3 x 10

Tuesday
Push

A

Foam Roll

B

Incline DB Bench Press

4 x 8

C

DB Bench Press

3 x 10

D1

DB Overhead Tricep Extension

3 x 12

D2

DB Lateral Raise

3 x 12

E

Cable Chest Fly

3 x 12

F

Dips

3 x 8

Wednesday
Pull

A

Foam Roll

B

Supinated Pulldown

3 x 12

C

Chest Supported T-Bar Row

4 x 8

D1

Single Arm Cable Pullover

3 x 10

D2

Rope Hammer Curl

3 x 10

E

Facepulls

3 x 12

F

Pull-Up

3 x 6

Thursday
Legs

A

Foam Roll

B

Barbell RDL

3 x 12

C

Seated Single Leg Press

4 x 10

D

Calf Raise

4 x 12

E

Lying Leg Curl

3 x 10

F

Leg Extension

3 x 10

FAQs
Who is this program for?
All experience levels can use this program. However, it is specifically designed with beginners and people who struggle to gain muscle in mind.
What if I am unsure about an exercise?
A big majority of the exercises will have videos with them. If not, they should be easy to find on Google/YouTube. I am in the process of adding videos to all the exercises.
Can I change the order of the workouts?
The workouts are already arranged in the most effective order allowing for each muscle group appropriate recovery time. It is best to leave them in the order that they are.
What about nutrition?
This program only includes the workout program and coach feedback on exercises. If you would like help with nutrition, reach out to me for information on complete online training.
The Proof
verified-athlete-avatar Myself

Verified Athlete

"When I started training in 2018 at 175lbs on the left. Present day, 2021 at 187lbs on the right."

More Muscle