BiggieSHRED - Full Gym 5 Day x 12 WEEK PROGRAM: Training by Molly OBrien in TrainHeroic

Body by Biggie

Coach
Molly OBrien

BiggieSHRED is designed to help you lost fat and reveal that lean muscle definition! Includes strength training, HIIT circuits and low-intensity cardio.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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EFFICIENT PROGRAMS, RIGHT ON YOUR PHONE
Tired of trying to figure out which exercises to do, how many reps and sets you should be hitting, and how much cardio you need to get the results you want? We got you covered. We take the guesswork out so all you have to do is choose your goal, select whether you want to train 4 or 5 days a week … then show up and execute!
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THE ACCOUNTABILITY YOU NEED
If you don’t have accountability, chances are you aren’t going to last on any plan. With our programs you’ll have built-in accountability with each session, as well as a community behind you for support!
Features
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Programming 4 days per week
Regular strength, conditioning, and mobility work 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer - through an app.
Equipment
Recommended
This program is designed for full-gym or well-equipped home gym access​We recommend having a barbell // plates // a bench // an adjustable cable stack // and dumbbells at minimum
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Bench Press

B

Incline DB Bench Press

C

Seated DB Shoulder Press

D

Tricep Pushdown

E1

DB Lateral Raise

E2

DB Front Raise

F1

Russian KB Swing

4 x 10

F2

Pushup to Mountain Climber

4 x 10

F3

Goblet Reverse Lunge

4 x 5

Monday
Week 1 Day 2

A

Back Squat

B

DB Rear Foot Elevated Split Squat

C1

DB Romanian Deadlift

C2

DB Hamstring Curls

D1

Lateral Band Walk

2 x 20

D2

Banded Squat

2 x 12

D3

Heel Elevated Hip Thrust + Abduction

2 x 20

Tuesday
Week 1 Day 3

A

Lat Pulldown

B

Bentover Rear Delt Row

C

Seated Row

D

Cable Rear Delt Flyes

E1

Barbell Bicep Curl

E2

DB Bicep Curls

F

Oblique Side Crunch

Thursday
Week 1 Day 5

A

Deadlift

B1

Military Press

B2

Single Leg RDL

C1

DB Bench Press

C2

DB Overhead Tricep Extension

D

Barbell Upright Row

E

Cable Woodchopper

Friday
Week 1 Day 6

A

Chin-ups

B1

Seated Row

B2

Heels Elevated Goblet Squat

C

Hammer Curl

D

Hammer Curl

E1

DB Push Press

3 x 10

E2

Bent Over DB Row

3 x 10

E3

Continuous DB Squat Jump

3 x 10

E4

DB Reverse Lunge

3 x 6

BiggieSHRED - Full Gym 5 Day x 12 WEEK PROGRAM