Go Train
Strength & ConditioningThis is a 6 week program with three days of training per week. The program is a great starting point for someone wanting to reset, start, or continue with strength training. There are not olympic movements in this program (snatch or clean & jerk). The program has front/back squats, deadlifts, and jumps to name a few. The focus is to increase your base level of strength with this program. Use progressive overload and challenge what you thought possible.
Once the program is purchased there is not additional cost to use the Trainheroic application.
Go train.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Biking
1 x 6:00
A2
Treadmill
1 x 6:00
B1
TRX Row
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Dead Hang
2 x 0:30
C1
Bodyweight squat
2 x 10 @ 0:15
C2
Glute Bridge
2 x 30
D
Front Squat
7 x 3 @ 40, 50, 60, 70, 70, 70, 70 %
E1
Romanian Deadlift
3 x 5
E2
DB Reverse Lunge
3 x 5
F
Pull-Up
2, 2, MAX
G1
DB curl to shoulder press
3 x 5
G2
DB Lateral Step-Up
4 x 5
A1
Biking
1 x 6:00
A2
Treadmill
1 x 6:00
B1
TRX Row
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Dead Hang
2 x 0:30
C1
Bodyweight squat
2 x 10 @ 0:15
C2
Glute Bridge
2 x 30
D
Vertical Jump
6 x 1
E
Deadlift
8 x 3 @ 40, 50, 60, 65, 70, 70, 70, 70 %
F1
Isometric Lunge Hold
1 x MAX
F2
Reverse Hyperextension
2 x 12
F3
Reverse hyperextension on GHD
2 x 12
F4
DB Bench Press
3 x 5
A1
Biking
1 x 6:00
A2
Treadmill
1 x 6:00
B1
TRX Row
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Dead Hang
2 x 0:30
C1
Bodyweight squat
2 x 10 @ 0:15
C2
Glute Bridge
2 x 30
D
Vertical Jump
6 x 1
E
Back Squat
8 x 3 @ 40, 50, 60, 65, 70, 70, 70, 70 lb
F1
Bulgarian Split Squat
3 x 3
F2
Single Leg Glute Bridge
3 x 0:20
F3
DB prone row
3 x 5
G1
Pull-Up
3 x 5
G2
Tricep Choice
3 x 5
G3
DB Standing Curl
3 x 5
G4
Spider curl
3 x 5
