Foundations (3x/week): Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

Coach
Roy Palmer

Looking to get started in the weight room? You're definitely going to want to go through some General physical preparedness training first. 

This program will build a base of work capacity, strength, muscular endurance, hypertrophy (muscle mass), mobility and power. 

This program should be a pre requisite to any dedicated hypertrophy, strength and power training. 

If you go through the steps to properly prepare your body for more intense training, you will be able to both perform and recover better in subsequent training blocks. 

Build a foundation for long term gains in just 4 weeks!

Features
3 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 3 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
GPP Week 1 Day 1

A1

Plank walkout + row + push up

1 x 10

A2

Prone Scorpion

1 x 5

A3

Side lying T spine

1 x 5

A4

Cat Cow

1 x 3

A5

Shoulder handcuffs

1 x 5

A6

Bird Dog

1 x 10

B1

upside bosu ball tempo push up

2 x 8

B2

TRX Row

2 x 8

B3

Cuban Press

2 x 8 @ 10 lb

C

Med Ball Slam

3 x 6 @ 20 lb

D1

DB Bench Press

3 x 10

D2

1-Arm DB Row

3 x 10

E1

DB Lateral Raise

3 x 10

E2

Face pull with external rotation

3 x 10

F1

Incline DB bicep curl

3 x 10

F2

Tricep Pushdown

3 x 10

G

Stability ball dead bug

3 x 8

Tuesday
GPP Week 1 Day 3

A1

Walking lunge with reach

1 x 5

A2

Single leg RDL + Reach

1 x 5

A3

Cossack Squat

1 x 5

A4

90/90 hip switch

1 x 5

A5

Glute bridge iso hold

1 x 0:30

B1

Side Plank

2 x 0:30

B2

Lunge iso hold

2 x 0:30

B3

Glute bridge iso hold

2 x 0:30

C

Goblet Squat

3 x 10

D

DB RDL

3 x 10

E

Leg Extension

3 x 15

F

Lying Leg Curl

3 x 15

G

Calf Raise

3 x 10

H

Cardio

1 x 15:00

I

Diaphragmatic breathing

1 x 10

Thursday
GPP Week 1 Day 5

A1

Dynamic pec stretch

1 x 10

A2

Plank walkout to push up

1 x 5

A3

Walking lunge with reach

1 x 5

A4

Single Leg RDL

1 x 5

A5

Lateral lunge + T spine Rotation

1 x 5

A6

Overhead deep squat sequence

1 x 5

A7

Bird Dog

1 x 10

B

Med Ball Slam

2 x 8 @ 20 lb

C

Box Jump

2 x 5

D

Bulgarian Split Squat

3 x 8

E

Barbell RDL

3 x 8

F1

1/2 kneeling landmine shoulder press

3 x 8

F2

1 arm landmine row

3 x 8

G1

Chin-ups

G2

Banded push up

H

Ab Wheel

3 x 8

FAQs
What about cardio?
I would reccomend performing long duration, low intensity cardio on your days off from the gym for cardiorespiratory and mental health, recovery from training, and weight loss/management goals. If you are trying to achieve body recomposition, consider adding hiit to the end of your workouts.
Who is this program for?
Anyone and everyone!
Foundations (3x/week)