Heroic Industries

General Fitness
Coach
Anthony Shefferly

4 Week Progressive Strength/Conditioning Program

3 Days Main Strength + Accessory Circuit

2 Days Aerobic Base Conditioning 

All work is designed to be completed in a garage gym setting with minimal equipment needs. 

Proven to jump start your fitness and shed unwanted body fat and inflammation in just 28 days.  

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell + Bench + Rack + 200-300lbs of weights1-3 sets of KB's and/or DB's
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Circuit

A

4 Sets: Run 200 :60 Wall Sit :30 Plank

Circuit

B

3 Sets: :30 Squat Hold at 90 Degrees 25 Clam Shells/Side 10 Goblet Squats

C

Box Squat

5 x 8

D1

DB Deadlift

5 x 20

D2

Heel elevated Goblet Squat

5 x 15

D3

Gorilla Rows

5 x 10

Monday
Week 1 Day 2

A

Gear 1: Aerobic Base

1 x 20:00

Tuesday
Week 1 Day 3

Circuit

A

4 Rounds: 25 Air Squats :30 Squat Hold Run 200/Row 250 10 Push Ups :30 Forearm Plank Run 200/Row 250

B

Strict Press

5 x 8

C1

DB Floor Press

5 x 10

C2

Seated DB Snatch

3 x 15

C3

Bulgarian Split Squat

5 x 20

Wednesday
Week 1 Day 4

A

Gear 1: Aerobic Base

1 x 20:00

Thursday
Week 1 Day 5

Prep

A

Plank Series Warm Up

4 sets: :15 Front Plank Hold :15 Superman Hold :15 Right Side Plank Hold :15 Left Side Plank Hold

Circuit

B

3 Rounds: 10 Push Ups 10 Sit Ups 10 Air Squats

C

Sumo Deadlift

5 x 8

D1

Cossack Squat

5 x 10

D2

Wide Stance KB Swing

5 x 15

D3

Feet Elevated Inverted Row

5 x 20

[HEROIC:28]