Bradletes

Bodybuilding, Functional Fitness
Coach
Anna Tobias

Features
5 sessions per week
Must use App app to view and log training
Program Training

benefit-image-0
Benefits
1. Guided professional program 2. Overall stronger, healthier body 3. No wasted time in the gym
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 15-week program
Sunday
Week 1 Day 1

A

Low Cable Curls

4 x 8

B

High Cable Curls

5 x 10

C

Preacher Curls

5 x 7

D

Reverse Curl (barbell)

6 x 12

E

Hammer Curl

5 x 8

F

Cable Tricep Push Down

4 x 12

G

Single Arm Tricep Extension

3 x 10

H

Tricep Extension - 2 Hands

5 x 6

I

Dips

MAX, 0.75, 0.5

J

Close Grip Bench Press

4 x 5

Monday
Week 1 Day 2

A

Standing DB Press

5 x 8

B

Seated DB Split Press

4 x 6

C

Seated DB V-Outs

3 x 12

D

Front Deltoid Lift

4 x 10

E

Cable CrossBody Medial Lift

5 x 7

F

DB Posterior Delt Lift

4 x 10

G

Reverse Grip Shrug

4 x 15

H

Pronated Grip Shrug

3 x 8

Tuesday
Week 1 Day 3

A

Single Leg Press

3 x 10

B

Leg Press

5 x 8

C

Trap Bar Deadlift

4 x 10

D

Barbell Deadlift

3 x 5

E

Adductors

4 x 15

F

Abductors

4 x 15

G

Seated Calf Raises

20, 20, 20, 20, 10, 10, 10

Wednesday
Week 1 Day 4

A

Bench Press

4 x 3

B

Barbell Incline Bench Press

3 x 5

C

Decline DB Bench Press

4 x 8

D

Cable Fly

3 x 10

E

Cable Fly

4 x 8

F

Incline DB Bench Press

3 x 10

Circuit

G

Dips and Push Ups Max Set of Dips into Max set of Push Ups 3x

Thursday
Week 1 Day 5

A

Reverse Grip Rows

5 x 8

B

Wide Grip Bar Rows

3 x 10

C

Single Arm DB Rows

4 x 7

D

Good Morning

4 x 7

E

Deadlift Sumo

3 x 10

F

Strict Barbell High Pull

5 x 10

G

Strict Bodyweight Pull-Up

MAX, 0.5, 0.25

Coach
coach-avatar Anna Tobias