Parks Smithey Coaching

Strength & Conditioning, Functional Training, Weightlifting
Coach
Arthur Smithey

The 4-Day Male Build is a simple approach to start strength training and build good habits. Different than your typical beginner program that has you doing body part training. This program focuses on the basics of movement, progressions, programming, and exercises. No matter if you are new to strength training or have been training for a couple of years; this program can help you perfect the basics. The main focus is to develop the 6 core movement patterns of strength and life. The game of life is won by having strength. So let’s win!

Features
1 sessions per week
Must use App app to view and log training
Program Training
$49
Get Strong Build 4-Day
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Unlimited access to this program
I have purchased programs in the past that give limited access and for a much higher price. I want to give you unlimited access for a fraction of what I paid. You’ll be able to log your progress, repeat every 8 weeks, and at a price that doesn’t break the bank. I charge $600 a month for in person to help people get started. I am basically giving this program away to help you.
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Quickest start ever
Stop looking for the perfect program and paying for mediocre results. This program fast tracks your start and progresses you each session. I am sick of fitness coaches not giving systems that work or starting people with difficult exercises to force a sale. I’m done with all that. This is the simplest most effective way to start your journey and gain strength backed by science.
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Real progress
The days of you doing exercises that don’t work are over. Focus on the 6 main movement patterns: squat, hinge, lunge, push, pull and carry to actually move better, feel better, and look better.
Features
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Programming 4 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I 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 8-week program
Monday
Week 1 Day 2

A

Goblet Squat

15, 12, 10

B

Romanian Deadlift (RDL)

12, 12, 10

C

Split Squat

12, 12, 10

D

Glute Bridge

3 x 15

E

Assault Bike

1 x 5:00

Tuesday
Week 1 Day 3

A

Bench Press

15, 12, 10

B

Bent Over Row

12, 12, 10

C

Lat Pulldown

3 x 15

D

Cable Facepull

3 x 20

Wednesday
Week 1 Day 4

A

Treadmill Work

1 x 20:00

Thursday
Week 1 Day 5

A

Romanian Deadlift

15, 12, 10

B

Split Squat

8, 6, 4

C

Goblet Squat

3 x 15

D

Hyperextension

3 x 20

Friday
Week 1 Day 6

A

Lat Pulldown

15, 12, 10

B

Push-Up

3 x 8

C

Shoulder Press

12, 12, 10

D

Seated Row

3 x 15

E

DB Lateral Raise

3 x 15

Coach
More from Parks Smithey Coaching
coach-avatar Arthur Smithey

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