Men's Muscle Builder 3 Day Per Week: Training by Patrick Searson in TrainHeroic

Rugby development coach

Rugby, Combat Sports, Bodybuilding, Law Enforcement

Coach

Patrick Searson

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

$150

Get Men's Muscle Builder 3 Day Per Week

Look Like A Rugby Player

Without having to get beaten into the ground. I've taken my best size and strength programs, taken all the box jumps, plyometrics, sprints and other things for rugby and made the best program that I actually follow myself.

Lose Fat While Gaining Muscle

This is the perfect program to do while losing fat because it's not highly fatiguing. Included with this program I will email you our Fuel guide which teaches you how to keep losing fat while building muscle. I used this program for 6 months (twice) and have lost 5kg during it and all of my lifts have gotten stronger.

Get Super Strong + Fit

A long with building muscle, you're going to be super strong but we train in a way that saves your joints. By using lower volumes, reducing muscle damage, leaving reps in reserve we effectively gain muscle and feel great and not stupidly tired after workouts. I give you an optional fitness day so you can be super fit for your every day life.

Features

Programming 4 days per week

Optional 2-3 strength days Optional 1 fitness session

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF

Sample Week

Week 1 of 12-week program

Sunday

Full body 1

Calf Raise in the seated leg press pin loaded

4 x 6

kelso Shrug

2 x 5

T-bar Row

3 x 5

Leg Extension

2 x 5

RDC Bench Press Wide grip

3 x 4

Pronated grip chin up

3 x 4

BB Front squat

3 x 4

Seated Leg Curl

2 x 6

RDC hanging garhammer raise

2 x 5

Seated Db Lateral Raise

2 x 5

Bicep curl Seated Alternating arms

2 x 5

Rowing

3 x 0:40

Tuesday

Full body 2

Hip thurst machine

3 x 4

RDC single arm row

3 x 5

Seated behind head press

4 x 6

Pronated grip chin up

3 x 4

RDC Romanian Deadlift

3 x 5

RDC Bench Press Wide grip

2 x 4

Kneeling tricep extension

3 x 5

Supinated preacher curl 45 degrees

3 x 5

Rowing

5 x 0:20

Thursday

Full body 1

Calf Raise in the seated leg press pin loaded

4 x 6

kelso Shrug

2 x 5

T-bar Row

3 x 5

Leg Extension

2 x 5

RDC Bench Press Wide grip

3 x 4

Pronated grip chin up

3 x 4

BB Front squat

3 x 4

Seated Leg Curl

2 x 6

RDC hanging garhammer raise

2 x 5

Seated Db Lateral Raise

2 x 5

Bicep curl Seated Alternating arms

2 x 5

Rowing

3 x 0:40

Friday

Off-feet Conditioning 2025 optional

Bike Machine

1 x 30:00

Bike Machine

5 x 0:30

Rowing

@ 0:30

Coach

More from Rugby development coach

Patrick Searson

Start now and See The Crazy Results For YourSelf

2-3 sessions a week you can do this

Get Men's Muscle Builder 3 Day Per Week

FAQs

Is this just for Rugby Players?

No I have specific programs that are better for rugby players with more plyometrics which anyone could do. This is designed specifically for men that just want to build muscle and strength and only have 2-3 days to train.

The Proof