Full Gym - Muscle & Strength Building: Training by Ciaran Ruddock in TrainHeroic

Fitter Faster Stronger

Coach
Ciaran Ruddock

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 - Lower Body

Warm Up

A

Perform each exercise for 30s each for x3 rounds in total. 1. Alternating Reverse Lunge 2. Elbow Plank Leg Lift 3. Spiderman To Windmill

B1

Single DB Front Squat

4 x 12

B2

Hamstring Bridge

4 x 12

C1

DA KB RDL

4 x 12

C2

Goblet Reverse Lunge

4 x 8

D1

Squat Drops

1 x 10

D2

Total Body Crunch

1 x 10

Finisher - The Floor is Lava

E

Complete the following two exercises with minimal drops. If you drop, you log how many times below. 30s per exercise x3 Rounds 1) Mountain Climber (Don't let knees hit the floor) 2) Hollow Hold (Don't let feet or head hit the floor)

Monday
Week 1 Day 2 - Upper Body

Warm Up

A

Perform each exercise for 30s each for x3 rounds in total. 1. Plank Toe Touch 2. W-Y Reps 3. Bear Crawl

B1

Chin-Up

4 x 5

B2

Push-Up

4 x 10

C1

DB Bench Press

4 x 10

C2

DB/Plate Cuban Rotations

4 x 12

D1

TRX Row

1 x 10

D2

Close Grip Push-Up

1 x 10

Finisher - The Floor is Lava

E

Complete the following two exercises with minimal drops. If you drop, you log how many times below. 30s per exercise x3 Rounds 1) McGills (Don't let feet or head hit the floor) 2) Beast Hold (Don't let knees hit the floor)

Wednesday
Week 1 Day 3 - Lower Body

Warm Up

A

Perform each exercise for 30s each for x3 rounds in total. 1. Glute Bridge March 2. Straight Leg Sit Up 3. Rolling V-Sit

B1

DB Goblet Split Squat

4 x 10

B2

DB Goblet Split Squat

4 x 10

C1

Russian KB Swing

4 x 12

C2

DB Goblet Squat

4 x 12

D1

Reverse Lunges

1 x 10

D2

Plank Jacks

1 x 10

Finisher - The Floor is Lava

E

Complete the following two exercises with minimal drops. If you drop, you log how many times below. 30s per exercise x3 Rounds 1) Crab Kicks (Don't hips hit the floor) 2) Bear Crawl Hold (Don't let knees hit the floor)

Thursday
Week 1 Day 4 - Upper Body

Warm Up

A

Perform each exercise for 30s each for x3 rounds in total. 1. Yoga Push Up 2. Prone Shoulder Rotation 3. Around The World of Plank

B1

Incline DB Bench Press

4 x 10

B2

DB/KB Seal Row

4 x 10

C1

Half-Kneeling DB Shoulder Press

4 x 10

C2

Lateral Lawnmower Row

4 x 10

D1

DB/Plate DeFranco Press

1 x 10

D2

DB Bicep Curls

1 x 10

Finisher - The Floor is Lava

E

Complete the following two exercises with minimal drops. If you drop, you log how many times below. 30s per exercise x3 Rounds 1) Lateral Bear Crawl (Don't let knees hit the floor) 2) Deadbug Hold (Don't let feet or head hit the floor)

Full Gym - Muscle & Strength Building