The Dirty Gym
Coach
William Yahn
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 4 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 and keep you going longer, all through an app.
Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2
A
Deadlift
1 x 1 @ 80 %
B
Barbell Shrug
4 x 6
C
DB Side Bend
4 x 6
D
Good Morning
4 x 6
E
Sit-up
3 x 15
Tuesday
Week 1 Day 3
A
Bench Press
1 x 1 @ 80 %
B
Tricep Pushdown
4 x 6
C
Wrist Curl
4 x 6
D
Barbell Bicep Curl
4 x 6
Thursday
Week 1 Day 5
A
Back Squat
4 x 6
B1
Leg Press
4 x 6
B2
Leg Extension
4 x 6
C
Seated Hamstring Curl
4 x 6
D
Calf Raise
4 x 6
Friday
Week 1 Day 6
A
DB Shoulder Press
4 x 6
B
Lat Pulldown
4 x 6
C
DB Bicep Curls
4 x 6
D
Wrist Curl
4 x 6
E
Sit-up
4 x 6
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