GO FURTHER 4 WEEK PROGRAM

6LETICS Fitness LLC

Coach
Sean Wilkes

At 6LETICS, we believe your physical fitness is your first line of defense, whether you are a first responder or a civilian.

This program is designed to help build muscle using hypertrophy, with rep ranges from 10-15. One day will consist of a full body workout (METCON). These workouts increase the amount of energy stored and released in the body. MetCon, workouts are different than HIIT workouts. They do not need to be performed with high intensity and should consist of heavier workloads.

You will notice there is 1-Mile to 3 Mile runs incorporated into the program. The program is not designed to turn you into a marathon runner. However, our cardiovascular health is imperative. Complete these at your own pace, you are not racing anyone. If you need to split the miles up i.e half walking, half jogging, please do so.

THE WORKOUTS WILL NOT CHANGE. Consistency over a period of time is optimal for hypertrophy or any training program.

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Build Confidence
Building strength and muscle brings self confidence. Being confident in your abilities is imperative while on patrol and in your daily life.
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Change The Standard
Be willing to go further and push yourself to physically be better for your family, your peers and yourself.
Features
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Programming 6 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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Delivered through TrainHeroic
No more PDF files. Download Train Heroic, get access to programs and track progress all through an app.
Equipment
Required
Barbell // Dumbbell // Bench // Squat Rack
Recommended
Bands // Medicine Ball // Kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Push-Up

4 x 25

B

Barbell Bench Press

1 x 10

C

Barbell Bench Press

5 x 5

D

Tricep Pushdown

4 x 12

E

Seated DB Shoulder Press

4 x 12

F

Plank

5 x 0:30 @ 0:10

G

Strict Lower Hanging Leg Lifts

4 x 20

Monday
Week 1 Day 2

A

Pull-Up

5 x 10

B

Lat Pulldown

4 x 10

C

Barbell Row

4 x 10

D

Iso Hold DB Curl

4 x 10

E

Russian Twist

4 x 25

F

EZ Bar Curl

3 x 12

G

1-mile Run

Tuesday
Week 1 Day 3

A

Pull-Up

1 x 50

B

Push-Up

1 x 50

C

Deadlift

1 x 50

D

Bench Press

1 x 50

E

Box Jump

1 x 50

F

1-mile Run

1 x 11:00

G

Lying Leg Raise On Bench

1 x 50

Wednesday
Week 1 Day 4

A

Treadmill Work

5 x 0:20 @ 0:10

B

Front Squat

5 x 5

C

Single Leg RDL

3 x 10

Circuit

D

4 rounds DB Walking Lunges (10 Lunges Each Leg) Weighted Goblet Squats x12 (hold DB or Plate in front) Rest 1m 30s

E

DB Farmer's Walk

5 x 20

F

Roman Chair Leg Raises

5 x 20

Thursday
Week 1 Day 5

A

Plank

3 x 0:45 @ 1:00

B

Cable Chest Fly

4 x 12

C

Barbell Incline Bench Press

4 x 8

D

DB Lateral Raise

4 x 15

E

Pull-Up

4 x 10

F

1-Arm DB Row

4 x 10

G

Barbell Bicep Curl

5 x 12

H

Close Grip Bench Press

4 x 10

I

Crunches w/ Weight

4 x 15

Friday
Week 1 Day 6

A

3 Mile Run

Coach
coach-avatar Sean Wilkes

ISSA Certified Personal Trainer. 6 year LEO veteran & active SWAT team member. Played collegiate football and has 10+ years of training from powerlifting, functional fitness and body building.

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YOUR EXCUSE GIVES SOMEONE ELSE AN OPPORTUNITY

In life the goal should always be to go further. We should never put a limit on our capabilities. Don’t find excuses on why not to, find reasons to do. It starts with you and ends with you!

Get GO FURTHER 4 WEEK PROGRAM
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GO FURTHER 4 WEEK PROGRAM