Francisco Oliveira_PT
Bodybuilding, Functional Training
Coach
Francisco Oliveira
Upper/Lower Workout (4x/Week)
The Upper/Lower Split is a structured training methodology commonly used in strength and hypertrophy programs. It divides workouts into sessions focused on either the upper or the lower body, allowing for balanced training frequency, adequate recovery, and efficient workload distribution.
1 sessions per week
Must use App app to view and log training
Program Training
Evidence Based Training Structure
Compound lifts for strength. Accessories for size and shape. Intensity that drives progress, without burning you out.
Real results
Proof that smart training stacks results over time. Same effort different level. Build muscle stay consistent and let the work speak for itself.
Real results
Proof that smart training stacks results over time. Same effort different level. Build muscle stay consistent and let the work speak for itself.
Features
Access to your coaches (Francisco Oliveira)
If you need some help, chat with me for direct coaching, guidance, and help.
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Track results, follow progress, and crush every workout on the TrainHeroic App.
Sample Week
Week 1 of 12-week program
Sunday
UPPER A
A
Bench Press
10, 8, 6
B
Lat Pulldown
12, 10, 8
C
Seated Chest Press
10, 8, 6
D
Seated Row
10, 8, 6
E
DB Bicep Curls
3 x 10
F
Tricep Pushdown
3 x 10
Monday
Week 1 Day 2
A
Leg Extension
B
Leg Press
C
Lying Leg Curl
D
Back Squat
E
Hip Thrust
Wednesday
Week 1 Day 4
A
Incline Bench Press
B
Lat Pull Downs
C
DB Fly
D
T-Bar Row
E
Bench Dips
F
Barbell Bicep Curl
G
DB Overhead Tricep Extension
Thursday
Week 1 Day 5
A
Hack Squat
B
Leg Extension
C
Lying Leg Curl
D
Abductor Adductor Pulls
E
Stiff Leg Deadlift
The Proof
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Verified Athlete
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