8 Week Gain Program

RussellPerformanceTraining

Bodybuilding
Coach
Ollie Russell

8 Week program with 2 x 4 week blocks of 6 Strength & Hypertrophy sessions.

$76
Get 8 Week Gain Program
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 6 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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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
It's like having a coach in your pocket 24/7!
Equipment
Required
Access to full gym
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Sample Week
Week 1 of 8-week program
Sunday
2023-09-08

Prep

A

Push Hypertrophy Prep

3 min AS Bike @ easy 2 rounds 20s UG Dead hang 5/5 Side shoulder lying cars 2 sets 4-6 Plyo push ups 5/5 SA TRX Row 10/10 Band/Cable should ext rot

B

DB Bench Press

4 x 10

C1

Seated DB Scaption

3 x 10

C2

NG DB Shoulder Press

3 x 10

D

Seated Cable Chest Press

15, 15, MAX

E

Cable Fly's

3 x 15

F1

60' DB Skull Crush

3 x 10

F2

Diamond Push Up

3 x MAX

Monday
2023-09-09

Prep

A

Pull Hypertrophy Prep

3 min AS Bike @ easy 2 rounds 20s UG dead hang 5/5 Side lying shoulder cars 2 sets 8 Scap pulls 10 Band pull aparts (Or cable reverse flys)

B

Semi Supinated Chin Ups

4 x 8

C1

SA seated cable row

3 x 10

C2

DB Bicep Curls

3 x 10

D1

Seated Hammer Curl

3 x 10

D2

Chest-Supported DB Row

3 x 10

E1

Gorilla row

3 x 24

E2

KB lateral flexion

3 x 10

Tuesday
2023-09-11

Circuit

A

3 Min row @ easy>mod 2 rounds 20s UG Dead hang 10 90/90 Hip drill 2 sets 20 Plate hops 10 Walking lunges + Rotation

B

Hack Squat

3 x 10

C

Leg Extension

3 x 15

D

Hip Thrust

3 x 10

E1

Single Leg Hamstring ISO Hold

3 x 0:20

E2

Reverse Crunch off Incline Bench RPT

3 x 10

F1

Cable rotation

3 x 10

F2

Long lever plank

3 x 0:30

Wednesday
2023-9-12
Thursday
2023-09-13

Prep

A

Push Hypertrophy Prep

3 min AS Bike @ easy 2 rounds 20s UG Dead hang 5/5 Side shoulder lying cars 2 sets 4-6 Plyo push ups 5/5 SA TRX Row 10/10 Band/Cable should ext rot

B

Half-Kneeling SA DB Shoulder Press

4 x 10

C1

Machine Chest Press

3 x 10

C2

Paralette Push Up

3 x 10

D

Front Plate Raise

3 x 12

E

Dips

3 x 10

F

TRX Tricep Extension

3 x 15

Friday
2023-09-14

Prep

A

Pull Hypertrophy Prep

3 min AS Bike @ easy 2 rounds 20s UG dead hang 5/5 Side lying shoulder cars 2 sets 8 Scap pulls 10 Band pull aparts (Or cable reverse flys)

B

Seated Cable Row

4 x 8

C1

NG Pull Down

3 x 10

C2

Alternating ISO Hammer Curl

3 x 20

D1

EZ Bar Preacher Curl

3 x 10

D2

Bent Over DB Row

3 x 10

E1

Seated Sled Rope Pull

3 x 20

E2

21s bicep curls

3 x 21

Saturday
2023-09-15

Circuit

A

3 Min row @ easy>mod 2 rounds 20s UG Dead hang 10 90/90 Hip drill 2 sets 20 Plate hops 10 Walking lunges + Rotation

B

Single Leg Press

3 x 10

C

Seated Hamstring curl

3 x 15

D

Front Foot Elevated Zercher Split Squat

3 x 10

E1

Backward Sled Drag

3 x 40

E2

DB Walking Lunges

3 x 16

F1

Weighted Aleknas

3 x 10

F2

Side Plank Rotation

3 x 10

Coach
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coach-avatar Ollie Russell

Ex Rugby Player, now coaching & competing in CrossFit, Hyrox, Ironman's & Ultra endurance events

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