George Sangiolo Fitness

Coach
George Sangiolo

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Learn New Movements
You will learn the key movement patterns (Squat, Hinge, Press, Pull, and Carry) that make up 90% of strength training programs
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Nutritional Guidance
Learn in a step by step way how to track and adjust your food and calorie intake
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Motivational Support
You are not alone on this journey!
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Safety
All exercises were selected to be safe and easy to learn, but they will also have strong carryover to more advanced exercises that you will encounter in other programs
Features
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Programming 3 days per week
Three days per week of strength training, and another three days of recommended walking!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. 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 6-week program
Sunday
Week 1 Day 1

A

Agile 8

1 x 5:00

B

Dynamic Stretch

C1

Split Squat

3 x 12

C2

1-Arm DB Row

3 x 12

C3

Side Plank

3 x 0:30

C4

Rest

3 x 1:00

D1

Goblet Squat

3 x 12

D2

DB Farmer's Walk

3 x 1:00

D3

Rest

2 x 1:00

Monday
Week 1 Day 2

A

Walk

1 x 30:00

Tuesday
Week 1 Day 3

A

Agile 8

1 x 5:00

B

Dynamic Stretch

C1

Incline DB Bench Press

3 x 12

C2

Single Leg RDL

3 x 15

C3

Plank

3 x 0:30

C4

Rest

3 x 1:00

D1

Hip Thrust

3 x 12

D2

DB Farmer's Walk

3 x 1:00

D3

Rest

2 x 1:00

Wednesday
Week 1 Day 4

A

Walk

1 x 30:00

Thursday
Week 1 Day 5

A

Agile 8

1 x 5:00

B

Dynamic Stretch

C1

Split Squat

4 x 12

C2

1-Arm DB Row

4 x 12

C3

Side Plank

4 x 0:30

C4

Rest

4 x 1:00

D1

Goblet Squat

4 x 12

D2

DB Farmer's Walk

4 x 1:00

D3

Rest

3 x 1:00

Friday
Week 1 Day 6

A

Walk

1 x 30:00

Your First 6-Week Training Program