Move Bigger, Move Stronger

Hybrid Training Systems

Coach
Connor O'Neill

Whether you are new to the gym or have already have consistent gym schedule and just need help with setting up real workouts, this program was created with you in mind. Perfect for any experience and fitness level. This program will help you develop a strong base level of strength and, with proper nutrition, a solid base level of size.

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No more guessing
Stop guessing or trying to remember what exercises or weight you used last week. Have a program completely written out for you and track your weights so you can start focusing on what you need to do each day in the gym.
Features
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Programming 6 days per week
Daily strength 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. Receive all 12 weeks of programming through the Train Heroic app.
Equipment
Required
Full Gym Access // Barbell, Plates, Dumbbells, Cables
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Sample Week
Week 1 of 12-week program
Sunday
Pull

A

Single Arm DB Row

3 x 8

B

Chest Supported DB Row

10, 8, 6, 6

C1

Straight Bar Lat Pulldown

3 x 10

C2

Cable Lat Pullover

3 x 10

D1

Facepulls

4 x 12

D2

DB Curls

4 x 12

Monday
Push

A

Incline Dumbbell Bench Press

3 x 8

B

BB Bench Press

10, 8, 6, 6

C

Half Kneeling Single Arm KB Press

3 x 8

D1

Machine Chest Fly

3 x 10

D2

Cable Overhead Tricep Extension

3 x 10

E

DB Lateral Raises

4 x 12

Tuesday
Quad Emphasis Legs

A

Bodyweight Reverse Lunges

3 x 8

B

DB Goblet Squat

10, 8, 6, 6

C

DB RDL

3 x 10

D

Seated Calf Raise

4 x 8

E1

Leg Extensions

3 x 12

E2

Standing Calf Raises

3 x 12

Thursday
Pull 2

A

Half Kneeling Single Arm Pulldown

3 x 8

B

Pull Up

10, 8, 6, 6

C1

Seated D Handle Row

3 x 10

C2

Close Grip Cable Curls

3 x 10

D1

DB Shrugs

3 x 12

D2

DB Hammer Curls

3 x 12

Friday
Push 2

A

Dumbbell Bench Press

3 x 8

B

Dips

10, 8, 6, 6

C

Incline Smith Press

3 x 10

D1

Cable Overhead Tricep Extension

3 x 10

D2

Tricep Rope Pushdown

3 x 10

E

Low to High Cable Fly

3 x 12

Saturday
Hamstring Emphasis Legs

A

Kickstand RDL

3 x 8

B

BB RDL

10, 8, 6, 6

C

Angled Leg Press

3 x 10

D1

Standing Calf Raises

3 x 12

D2

Tibialis Raises

3 x 12

E

Hamstring Curl

3 x 12

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If you're serious about results, this is it.

There's a lot of different programs and approaches to getting bigger and stronger. Each of them come with their own positives and negatives. The one thing they don't all do is get you where you want to be. This is the only thing we care about. We know what

Get Move Bigger, Move Stronger
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The Proof
verified-athlete-avatar Joe M.

Former Swimmer

Verified Athlete

""In the past I have always struggled with consistency and drive over an extended period of time. Since starting with Connor I have stuck to a program for longer than I ever have and have seen significant strength improvement in all major exercises.""

Move Bigger, Move Stronger