Alex Tran

Coach
Hoang Tran

Features
2 sessions per week
Must use App app to view and log training
Program Training
$15
Get Hypertrophy for Beginner
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Fresh Start for Beginners and Returnees
Designed for gym newcomers or those returning after a break, this 5-week program helps restart your fitness routine and health journey. By starting slow and gradually increasing intensity, you’ll safely adapt to regular training, enhancing your appearance, performance, and overall health
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Reignite Passion & Progress
Most importantly, it reignites your passion for fitness and prepares you for more advanced programs, ensuring steady progress throughout your fitness journey.
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Science-Based Muscle Growth Training
You’ll gain insights from the latest muscle growth research. The program features effective exercises and is crafted using cutting-edge scientific findings to ensure every session yields the best possible results. By merging new research with proven techniques, the program takes a modern approach to enhance your physique and overall health, promoting sustainable long-term progress.
Features
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Direct Access to Me, Alex Tran
Access to me gives you the latest training programs & methods based on science for muscle growth.
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Programming 2 days per week
Busy schedule? This hypertrophy program has only 2 days a week, hitting all major muscle groups and maximizing results efficiently.
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Exercise Video Demonstrations
Each exercise includes a video demonstration to help you perform every movement with confidence and correct technique.
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Detailed Guidance
Beyond reps and sets, you’ll receive detailed guidance on tempo, rest periods, and intensity levels to maximize hypertrophy.
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Exclusive Community Support
Join a community of like-minded lifters with the same muscle growth goals. Connect, share, and stay motivated together.
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Delivered through TrainHeroic
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Sample Week
Week 1 of 5-week program
Sunday
Full Body 1

A1

Back Squat

2 x 12 @ 7, 8

A2

Rear Delt Fly - Low Pulley - 1 Arm - Pronated

2 x 14 @ 7, 8

B1

Leg Curl - Prone

2 x 14 @ 7, 8

B2

Press - Seated - DB - Neutral

2 x 14 @ 7, 8

C1

Hip Exetnssion - 45 Degree - Holding Places

2 x 14 @ 7, 8

C2

Pulldown - Seated - Close - Supinated

2 x 14 @ 7, 8

D1

French Press - Seated - DB - 1 Arm - Neutral

2 x 14 @ 7, 8

D2

Scott Curls - EZ Bar - Close - Supinated

2 x 14 @ 7, 8

E1

Sit-up - Decline

2 x 14 @ 7, 8

E2

Calf Raise - Leg Press - 1 Leg

2 x 20 @ 7, 8

Monday
Cardio & Stretching

A

Cardio

1 x 0:10

B

Stretching - Static

1 x 0:20

Tuesday
Cardio & Stretching

A

Cardio

1 x 0:10

B

Stretching - Static

1 x 0:20

Wednesday
Full Body 2

A1

Leg Press

2 x 14 @ 7, 8

A2

Row - Bent-over - DB - 1 Arm - Neutral

2 x 14 @ 7, 8

B1

Deadlift - Romanian - DB

2 x 14 @ 7, 8

B2

Press - Flat - DB - Neutral

2 x 14 @ 7, 8

C1

Lunge - Walking - DB

2 x 12 @ 7, 8

C2

Lateral Raise - Low Pulley - Rear Pull - 1 Arm - Handle

2 x 20 @ 7, 8

D1

Trap 3 Raises - 40 Incline - DB - Neutral

2 x 20 @ 7, 8

D2

Curl - Scott - 1 Arm - DB - Supinated

2 x 14 @ 7, 8

E1

French Press - Mid Pulley - 2 Arm - Rope - Neutral

2 x 20 @ 7, 8

E2

Calf Raise - Smith Machine

2 x 14 @ 7, 8

E3

Crunch - Flat - DB

2 x 10 @ 7, 8

Thursday
Cardio & Stretching

A

Cardio

1 x 0:10

B

Stretching - Static

1 x 0:20

Friday
Cardio & Stretching

A

Cardio

1 x 0:10

B

Stretching - Static

1 x 0:20

Saturday
Off
Coach
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