Coach Wayland
Bodybuilding
Coach
William Wayland
A 12 week program based on triphasic principles that aims to help you add size and strength. Using eccentrics, isometrics, hypertrophy clusters and myotatic reps.
Features3 sessions per week
Must use App app to view and log training
Program Training
Triphasic Method
By breaking down dynamic, athletic movements into their three components (eccentric, isometric, and concentric), the Triphasic system maximizes performance gains by applying stress to the athlete in a way that allows for the continuous development of strength, speed, and power. William Wayland has harnessed it for athletic bodybuilding.
3 days a week
Embracing a three-days-a-week training program offers a myriad of benefits that seamlessly integrate into the hustle and bustle of a busy life. This approach thrives on efficiency, allowing individuals to maximize gains through focused, intense workouts while providing ample time for essential muscle recovery, reducing the risk of burnout and injury.
Strategically Planned
The strategic nature of this routine ensures mental well-being, as it fosters resilience and reduces the stress associated with daily workouts. With an emphasis on quality over quantity, individuals can witness significant gains, proving that a well-balanced, consistent approach to training is the key to lasting fitness progress.
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Recommended
Belt Squat // Hack Squat or Leg Press // Trapbar. Conventional Gym Equipment.
Sample Week
Week 1 of 12-week program
Sunday
Eccentric Triphasic Hypertrophy Program Day 1
A
5 Movement Warm up
1 x 10
B
Belt Squat
3 x 4 @ 80 %
C
DB Reverse Lunge
3 x 10
D1
Myotatic Bench
4 x 5 @ 75 %
D2
Eccentric Pull up
3 x 5
E
Eccentric RDL
3 x 6 @ 75 %
F
Triceps
3 x 8
Tuesday
Eccentric/Clusters Day 2
A
5 Movement Warm up
1 x 10
B
Clusters Trapbar Deadlift
6 x 3.2.1 @ 75 %
C
Bench Press (Clusters)
5 x 3.2.1 @ 75 %
D1
DB/KB Cheat Row
3 x 15
D2
Rear Delt Flies
3 x 12
E
Barbell Bicep Curl
3 x 15
Thursday
Eccentric Triphasic Hypertrophy Program Day 3
A
5 Movement Warm up
1 x 10
B
Bulgarian Split Squat
3 x 4 @ 65 %
C1
Close Grip Bench (Myotatic)
3 x 5 @ 60 %
C2
T-Bar Row
3 x 12
D
Overhead flies
3 x 12
E
Hand supported Heavy DB RDL
4 x 8
F
DB Bicep Curls
3 x 12
G
Tricep Pushdown
3 x 12
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