Premier Performance S&C

Bodybuilding, Personal Training, Functional Training
Coach
Sam Tardif

Enrolling in the "Premier Performance Muscle Building Program" will prove to be the best decision you'll ever make towards your fitness and results.

The program is geared towards building your body into a leaner, stronger and more muscular physique than you ever imagined possible. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Build Muscle
Gain lean muscle with our elite programming designed to maximize your results
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Feel Stronger
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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Full gym access is ideal to maximize this program!
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Sample Week
Week 1 of 4-week program
Sunday
Lower Body Day

A

Movement Prep

1 x 8:00

B1

Hex Bar Deadlift

5 x 10

B2

Jump Squat

5 x 15

B3

Foam Roller Hamstring Curls

5 x 15

C1

Dumbbell Front Rack Split Squat

4 x 30

C2

Single Arm Kettlebell Swings

4 x 30

D1

Single Leg DB RDL

4 x 24 @ 25 lb

D2

Ab Knee Tucks SB Forearms Elevated

4 x 20

E1

1/2 Kneel Midline Chop (RB)

3 x 24

E2

Ab Flutter Kicks Hollow Hold

3 x 0:45

Monday
Back & Shoulder Day

A1

Wide Grip Lat Pulldown

15, 12, 10, 10

A2

Y-T-W Incline bench

4 x 24

B1

1/2 Kneel Single Arm Cable Row High Low

4 x 24

B2

Bilateral DB Front Shoulder Raise

4 x 15

C1

Seated DB Shoulder Press

15, 12, 10, 10

C2

Bent Over Underhand Grip Cable Row

4 x 15

D1

Cable Face Pull (Rope)

4 x 15

D2

DB Hammer Curl

4 x 12

Wednesday
Full Body Day

A1

Heel Elevated Goblet Squat

4 x 20

A2

dragonfly abs

4 x 15

A3

Inverted Barbell Row

4 x 15

A4

Alternating DB Z-Press

4 x 24

B1

Barbell Hip Bridge Shoulders Elevated

4 x 12

B2

Pushup

4 x 15

B3

Side Plank w/ SA Row FT

4 x 30

B4

Dumbbell 21's

4 x 21

Thursday
Full Body Push & Plyos 

A1

Bulgarian Split Squat High Box 2 KB

4 x 10

A2

Bulgarian Split Squat Jumps

4 x 10

A3

Flat Bench DB Chest Press

4 x 15

B1

Landmine Reverse Lunge to Balance

4 x 20

B2

Reverse Lunge w/ Single Leg Hop

4 x 20

B3

M Ball Rotational Slam

4 x 30

C1

Flat Bench DB Chest Fly

4 x 12

C2

EZ Bar Skull Crushers

4 x 12

C3

Copenhagen Side Plank From knee with Hip Adduction

4 x 30

Build Muscle With Premier Performance