Coach Frank Pop
Coach
Frank Pop
This program is only for those that are willing to train to failure every set and every workout, if you looking for something easy, this is not for your.
High Intensity Training requires maximum effort, intensity and focus. The goal of stimulating muscles growth is achieved through discipline approach to moving weight in a way that activates maximum amount of muscles, this type of training is extremely effective but as well extremely painful if you are not use to train to failure.
If you wanna see growth with this program, you need to be able achieve complete muscle failure, and in reward you will be given more muscles, more density than ever before.
High Intensity Training requires maximum effort, intensity and focus. The goal of stimulating muscles growth is achieved through discipline approach to moving weight in a way that activates maximum amount of muscles, this type of training is extremely effective but as well extremely painful if you are not use to train to failure.
If you wanna see growth with this program, you need to be able achieve complete muscle failure, and in reward you will be given more muscles, more density than ever before.
2 sessions per week
Must use App app to view and log training
Program Training
Achieve Body Transformation
To achieve similar 3 month transformaiton ,all you need is to train consistently one every 4 days. 1 Exercise per muscle group with 1-2 set to complete failure, each week focus on improving technique and muscular recruitment to get stronger, combined with caloric deficit you will achieve the easiest body transformation of your life.
Optimal For Bulking
Where this program really shines is when you try to get very strong and grow muscles at maximum rate. Combine this program with caloric surplas and you will see consistent growth in muscles and strenght for many weeks to come.
Tech-Enabled for You
This program is uploaded on TrainHeroic App so we can get the training plan in your hands immediately. You'll be able to track your progress, record your numbers, see movement videos, and so much more with the app. Leverage offline mode when you're down range so you're always ready to go. Tracking your lifts workout to workout is essential to your growth
Features
Programming 2 days per week
Based on the principles of HIT you will be training once every 4 days.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
I've written tips that go beyond exercise instruction. You'll know rest times, tempos, and what I'm looking for specifically in each movement.
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder, know you better, and keep you going longer, all through an app.
Sample Week
Week 1 of 12-week program
Sunday
Full Body 1
A
Romanian Deadlift
2 x 10
B
Deadlift
8, 6
C
Reverse Lunges
2 x 10
D
Machine Chest Press
10, 10, MAX
E
Pull Downs
10, 10, MAX
F
DB Lateral Raise
10, MAX
G
Seated Calf Raise
2 x 10
Thursday
Full Body 2
A
High Bar Back Squat
2 x 10
B
Seated DB Press
3 x 10
C
Barbell Bend Over Row
2 x 10
D
Walking Lunges
2 x 20
E
Barbell Bicep Curl
2 x 10
F1
Tricep Pushdown
2 x 10
F2
Dip
2 x MAX
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