Starting Strong: Training by Daniel Reeves in TrainHeroic

Starting Strong

Reeves Empowered Physiotherapy & Sports Performance

Coach
Daniel Reeves

This 8 week program is the introduction to training you need.

This program will get you some newbie strength and muscle gains while exposing you to a variety of exercises and sets/rep schemes so you can gain confidence and feel comfortable working out.

Exercise progressions are in place so you can hone your technique on easier exercises and be confident you are lifting well before adding weight and progressing to more challenging movements.

This program isn't just for beginners though, the training methods will be challenging even for those with some lifting experience and would also suit people who have just been winging it and are finally ready to add somestructure to their training.

Throughout the program you will come across

  • AMRAP sets
  • Drop-sets
  • Rest-pause sets
  • Challenges
  • Double-progressions

So you can compete against yourself in every workout, bring out your competitive side and get the most out of your time in the gym.

benefit-image-0
Get a Flying Start
The training provided in this program will have you making gains from the gun. It is the perfect introduction to structured training so you maximise your training efforts and avoid wasting time with inadequate training. This program will help you gain strength muscle mass and confidence in the gym environment.
Features
feature-icon
Programming 3 days per week
3 days of strength programming each week. These workouts are accessible and challenging for all fitness levels.
feature-icon
Delivered through TrainHeroic
Your workouts are delivered straight to your smartphone in an easy to use app so you can track each workout and monitor your progress.
Equipment
Required
Barbell // Dumbbells // Commercial Gym Machines // Weight Plates
Recommended
Kettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
SESSION 1

A1

Goblet Box Squat

3 x 12

A2

DB Bench Press

3 x 15

B1

Chest Supported Row Double Arm - Seated Plate Loaded Machine

3 x 12

B2

Side Plank On Feet

3 x 20

C1

Dowel Hip Hinge

3 x 12

C2

Kneeling Banded Hip Hinge

3 x 12

C3

Overhead Press - Tall Kneeling

3 x 15

D1

Skull Crusher - Dumbbell

3 x 12

D2

Y-Raise Dumbbell - Standing

3 x 15

Tuesday
SESSION 2

A1

Leg Press

3 x 12

A2

Incline Chest Press - Plate Loaded

3 x 12

B1

Pull Up - Assisted - Overhand Grip

3 x 8

B2

Dips - Assisted Machine

3 x 8

C1

Cable Pull Through

3 x 12

C2

Seated Row

3 x 15

D1

Bicep Curl - Dumbbell

3 x 15

D2

Tricep Extension - Rope

3 x 15

Thursday
SESSION 3

A1

Split Squat - Dumbbell

3 x 10

A2

1-Arm DB Row

3 x 12

B1

Seated Chest Press - Pin Loaded

3 x 10

B2

Front Plank - Long Lever

3 x 20

C1

Prone Hamstring Curl - Double Leg Machine

3 x 12

C2

Seated Knee Extension

3 x 12

D1

Lat Pulldown - Reverse Grip

3 x 12

D2

Half-Kneeling 1-Arm Overhead Press

3 x 12

E

Push-Up

@ 2:00

Coach
coach-avatar Daniel Reeves

Experienced S&C Coach, Running Coach & Physiotherapist. Daniel has the knowledge and experience to help you get from where you are now to where you want to be.

FAQs
How long do the workouts take?
The workouts are designed to take 45-60min
Who is this program for?
This program is for anyone that is just starting out at the gym (youth or adults) and anyone who would like to get started with structured training. The program itself has been designed with youth beginners in mind but the workouts will be challenging for any age group.
Starting Strong