Frank Russo Training

Coach
Francesco Russo

Features
1 sessions per week
Must use App app to view and log training
Program Training
$15
Get Upper Body Emphasis (5 Day)
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Confidence in Every Rep
You won't just get a workout- you'll gain confidence in your movement. With clear video demos, personalized alternatives, and a focus on proper form, you'll train smarter and move better- so you feel stronger, safer, and more capable in ev eryday life.
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Coaching That Meets You Where You Are
You will get support that actually fits you. Whether you're just starting or coming back from a break, you'll get encouragement, adjustments, and expert feedback through direct messaging to help you keep pushing forward- without getting overwhelmed.
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Progress You Can Feel- and Keep
This isn't about quick fixes. It's about building a stronger, more energized version of you. Every session moves you toward better health, mobility, and mindset. You'll walk away not just with a program, but with real progress - and a plan that sticks.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow via messaging through app
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Programming 4 days per week
Strength, conditioning & skill training that balances recovery and intensity—accessible yet challenging for athletes at any level. Days per week vary
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Exercise Demo Video
Exercise demo 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
Your coach 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 5-week program
Sunday
Week 1 Day 1

A

Barbell Bench Press

B

Cable Chest Fly High to Low (NV)

C

Dumbbell Incline Chest Press

D

Cable Straight Bar Tricep Pushdown (NV)

E

Cable Standing Side Raise (NV)

F

Cable Belt Squat (NV)

G

Slideboard Reverse Lunge (NV)

Monday
Week 1 Day 2

A

Cable Lat Pulldown Overhand Grip (NV)

B

Cable Seated Row Narrow Grip

C

Cable Single Arm High to Low Pulldown (NV)

D

Cable Standing Bayesian Curl (NV)

E

Cable Forearm Curl

F

Barbell Stiff Leg Deadlift

G

Smith Machine Calf Raise (NV)*

Tuesday
Week 1 Day 3

A

Smith Machine JM Press (NV)

B

Cable Straight Bar Overhead Tricep Extension (NV)

C

Cable Single Arm Tricep Pushdown (NV)

D

Tricep Check*

E

Smith Machine Incline Bench Press (NV)

F

Chest Check

G

Dumbbell Standing Side Raise

H

Side Delts Check

Wednesday
Week 1 Day 4

A

Dumbbell Preacher Curl (NV)

B

E-Z Bar Bicep Curl (NV)

C

Cable Rope Bicep Curl (NV)

D

Bicep Check

E

Barbell Row (NV)

F

Back Check

G

Cable Forearm Curl

Friday
Week 1 Day 5

A

Cable Upright Row (NV)

B

Cable Face Pulls (NV)

C

Rear Delts Check

D

Dumbbell Standing Side Raise

E

Side Delts Check

F

Seated Leg Extension (NV)

G

Barbell Wide Stance Squat (NV)

H

Quad Check

I

Lying Leg Curl (NV)

J

Hamstring Check

K

Smith Machine Calf Raise (NV)*

Coach
More from Frank Russo Training
coach-avatar Francesco Russo

More from Frank Russo Training

programs
Upper Body Emphasis (5 Day)
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