Bodybuilding Basics: Training by Trevor Sackmann in TrainHeroic

Bodybuilding Basics

Stoke Athletics

Bodybuilding, General Fitness
Coach
Trevor Sackmann

Bodybuilding Basics is a program designed for beginner/intermediate lifters who want to get jacked. This program simplifies advanced bodybuilding techniques to maximize hypertrophy while minimizing undo joint stress. Exercises have been carefully selected and paired in complexes to increase the density of training (there's your cardio) and get you out of the gym quickly so you can enjoy the results. If you are serious about transforming your body and feeling sexy naked, your high school football workouts aren’t gonna cut it. Stop wearing a t-shirt in the pool and get yourself BODYBUILDING BASICS.

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Wake Up Feeling Dangerous
Pack on muscle, become leaner, and gain confidence throughout your entire body.
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Train smarter not longer
Establish an efficient fitness routine that gets you the results you want without having to spend hours in the gym
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Take control
Lay the foundation of fitness and technique for future training programs
Features
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Programming 5 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Pullup bar // Cable Machines // Leg Press
Recommended
Kettlebell // Plyo Boxes // TRX Straps
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

RowErg

1 x 5:00

B1

4 Way Hip Warmup

2 x 5 @ 3:00

B2

Lunge Matrix

2 x 5

C1

Back Squat

3 x 10

C2

90/90 Hip Stretch

2 x 0:30

D1

Leg Press

3 x 12

D2

Squat Jump

3 x 8

E1

DB Lateral Lunge

2 x 8.8

E2

Leg Extension

2 x 15

Monday
Week 1 Day 2

A

Assault Bike

1 x 5:00

B1

T Roll Pushup

2 x 5.5

B2

Scapular Pushup

2 x 10

B3

SA Down Dog Taps

2 x 5.5

C

Alternating Dumbbell Bench Press

3 x 10.10

D1

Seated Arnold Press

3 x 10

D2

Seated Cable Row

2 x 15

E

Dip

3 x 10

F1

Split Stance Overhead Tricep Extension

2 x 10

F2

Eccentric Pushup

2 x 10

Tuesday
Week 1 Day 3

A1

Side Plank Lift and Lower

3 x 10

A2

V-Ups

3 x 10

A3

Leg Lift Knee Tucks

3 x 10

A4

Jack Knife Crunch

3 x 10

A5

Suitcase Carry

3 x 20

B1

Elevated Pigeon

1 x 2:00

B2

Couch Stretch (Hip Flexors)

1 x 2:00

B3

Lateral Pancake Stretch

1 x 2:00

B4

Weighted Butterfly Stretch

1 x 2:00

B5

Prone Chest Stretch

1 x 2:00

Wednesday
Week 1 Day 4

A

Incline Walk

1 x 5:00

B1

KB RDL

2 x 10

B2

DB Pullover

2 x 10

C

Barbell Hip Thrust

3 x 10

D

Lat Pulldown

3 x 10

E1

3 Point DB Row

2 x 10.10

E2

Prone Machine Hamstring Curl

2 x 15

F

Calf Raise Series

1 x 50

Thursday
Week 1 Day 5

A

Assault Bike

1 x 5:00

B1

Shoulder Mobility Warmup

2 x 0:30

B2

Kettlebell Halo

2 x 10.10

B3

Plank Shoulder Taps

2 x 10.10

C1

Feet Elevated DB Incline Press

3 x 10

C2

Incline DB Face Pull

3 x 15

D1

Cable Fly

3 x 10

D2

Reverse Flys

3 x 10

E1

DB Lateral Raise

2 x 12

E2

Tricep Pushdown

2 x 12

E3

Cable Bicep Curl

2 x 12

Coach
coach-avatar Trevor Sackmann

Trevor is a nationally accredited strength and conditioning coach serving student athletes at the University of Hawaii. With nearly a decade in the field, Trevor has helped thousands of athletes, from weekend gardeners to Olympic medalists. Trevor catches his stoke surfing, squatting, and by sharing his craft to build your confidence and perform your best, wherever your victories are won.

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Conquer

If you want something you’ve never had before, you have to be willing to do something you’ve never done before.

Get Bodybuilding Basics
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Bodybuilding Basics