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52 Week (2 Phase) Men's Program - 3X Per Week Upper/Lower Rotation

Dean Turner Training

Coach
Dean Turner

This is a 3x per week Upper/Lower Rotation training program designed for MEN seeking hypertrophy (muscle growth).

The program includes exercises such as Lat Pull-Downs, Chest Supported Rows, Leg Extensions, and Seated Leg Curls

Set #s are fixed while rep ranges are variable based on RIR meaning the program is auto-regulatory in nature.

A set of instructions is included to help individualize the program, extend its lifespan, and ensure it is run optimally.

This program may be used by beginner, intermediate, or advanced trainees. Minor alterations may need to be made to optimize for each level but the program is all-encompassing. Alterations are discussed in the instructions of the program.

This program may be used whether bulking, cutting, or eating at maintenance. The idea that an individual should change his or her approach depending on the amount of calories they are consuming is a myth.

This program should ideally be purchased by those who have access to a fully equipped gym BUT there is an exercise swaps page incase.

You can expect to spend anywhere from 45-75 minutes in the gym PER SESSION depending on your rest times.

DIETARY RESOURCES ARE INCLUDED!!!

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Build Muscle
If you don't want to replace your entire wardrobe, this program may not be for you!
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Get Stronger
You can't get bigger without getting stronger. Prepare to be the strongest version of yourself to date.
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Nail Your Nutrition
All the working out in the world won't do you any good if you don't get your diet in check...this program comes equipped with nutritional resources to help you succeed on the dietary front.
Features
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Programming 3 days per week
This program follows a 3x per week Upper/Lower Rotation training split but optional suggestions are made for the off days as well.
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Exercise Video Guidance
Instructional videos are provided with each exercise to ensure your setup and execution are on point.
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Log On An App
All workouts can be accessed/logged on the TrainHeroic App!
Equipment
Required
Machines // Cables // Barbells // Dumbbells
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Sample Week
Week 1 of 52-week program
Sunday
UPPER A - PHASE 1

A

Sternal Pecs Machine Press

B

Wide Grip Lat Pull-Down

C

Seated Machine OHP

D

Chest Supported Machine Rows w/ Neutral Grip

E

Single Arm Tricep Push-Down

F

Seated Dumbbell Curls w/ Upper Arm Support + Supinated Grip

Monday
ZONE 2 CARDIO or OFF

A

Cardio

Tuesday
LOWER A - PHASE 1

A

Leg Extensions

B

Hack or Pendulum Squats

C

Seated Leg Curls

D

Glute Bridges

E

Calf Press

Wednesday
ZONE 2 CARDIO or OFF

A

Cardio

Thursday
UPPER B - PHASE 1

A

Clavicular Pecs Machine Press

B

Single Arm Cable Lat Row

C

Single Arm Cable Lateral Raises w/ Wrist Height Pulley

D

Chest Supported Plate Loaded Rows w/ Pronated Grip

E

Dip Machine

F

Behind The Back Cable Curls - Do Seated IF Possible!

Friday
ZONE 2 CARDIO or OFF

A

Cardio

Saturday
ZONE 2 CARDIO or OFF

A

Cardio

Coach
coach-avatar Dean Turner

Dean specializes in helping others achieve the body of their dreams. He's been coaching clients in person and online for 6 years now. He has formal education in personal training, fitness nutrition, and sports nutrition.

FAQs
Is this plan for beginner, intermediate, or advanced trainees?`
This plan is likely to work very well for ANYONE regardless of training status.
What if I don't have the equipment needed to complete the workouts?
No worries! An external link to a Google Sheet with videos of viable substitutes for each exercise is provided.
Does this plan provide any nutritional support?
Yes it does! An external link to a Google Sheet with nutritional resources is provided.
How do I access the workouts?
You can access the training through the TrainHeroic app (available on both iOS and Android) or on the TrainHeroic website.
Is this a bulking plan or a cutting plan?
This plan may be used whether bulking or cutting. It is a misconception that your training plan should be altered based on your dietary strategy.
52 Week (2 Phase) Men's Program - 3X Per Week Upper/Lower Rotation