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3x Full Body

Stronger Tomorrow Personal Training

Coach

Dan Hergert

Welcome to Stronger Tomorrow's three-day, full-body strength training plan. This program contains three total body strength training days, consisting of compound movements to give you the biggest bang for your buck. With weekly updates and progression built into the program, this is the perfect set up for anybody who wants the expertise of professional programming without the price tag. All you need is the desire to get yourself in the gym and push yourself with the exercise.

Exercise demonstration, sets, reps, rest periods, and descriptions are all included in this program so you know exactly how to perform each workout with maximum intent. All you need to do is input the weights you're using and try to beat them the next time you perform the workout. It's that simple.

Stop messing around in the gym, and start seeing real results with Stronger Tomorrow.

$15 / mo

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Improved Strength

Strength is one of the defining characteristics of a long and healthy life. You need to strength to walk up your stairs, to get up from a chair, and to be independent. Building strength as early as possible and maintaining it is a fundamental requirement to be the best you can possibly be.

Increased Bone Density

Most people don't consider how important bone density is until it's too late. If you want to make sure your body is as resilient as it can be, improving bone density via strength training is one of the vital pieces of the puzzle.

Increased Muscle Mass

Amount of lean tissue is strongly correlated to improved lifespan. Adding and maintaining as much muscle as possible is as important to an healthy life as eating a healthy diet. Lift heavy, build muscle, build strength, live better.

Features

Programming 3 days per week

Three days per week of full body strength training designed for being time efficient and effective.

Exercise Video Guidance

Each exercise has a video demonstration to help you fine-tune your form.

Detailed, expert instruction

Within each workout are detailed instructions about how to approach each exercise, what kind of effort to put forth, and how long to rest.

Delivered through TrainHeroic

One easy-to-use app and system to save and track your progress.

Equipment

Required

Full Gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Back Squat

3 x 10-12

BB Row

3 x 10-12

DB Bench Press

3 x 12-15

2-DB Single Leg RDL

3 x 5

Single Arm Lat Pulldown

3 x 8-10

Alternating DB Overhead Press

3 x 10-12

DB Weighted Sit Up

3 x 15

Tuesday

Day 2

Bench Press

3 x 10-12

Barbell RDL

3 x 10-12

1-Arm DB Row

3 x 8-10

Goblet Split Squat

3 x 8

Pec Deck

3 x 12-15

Underhand Lat Pulldown

3 x 12-15

Thursday

Day 3

BB Overhead Press

3 x 10-12

BB Conventional Deadlift

3 x 10-12

2-DB Bulgarian Split Squat

3 x 8

DB Incline Row

3 x 12-15

Single Arm DB Incline Press

3 x 10-12

Pronated Lat Pulldown

3 x 10-12

Coach

More from Stronger Tomorrow Personal Training

Dan Hergert

With a Master's Degree in Exercise Physiology, his CSCS through the National Strength and Conditioning Association, and 10+ years working in collegiate athletics and the private sector fitness space, Dan has the experience and credentials to create efficient, effective programming that will take you where you want to go.

Get the results without the fluff

For the person who wants to get in the gym, do the work, and get out. No frills, no long workouts, just programming that works. Enough consistency to see progress with another variety to keep things fresh. Plus built in progression. That's the recipe for s

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FAQs

What about cardio?

You can perform optional cardio on your own. My recommendations: 1. Perform 10-15 minutes of medium intensity steady-state cardio at the end of each workout. 2. If you want to do harder cardio, do it on rest days. 3. Walk every day outside of your workouts. Aim for 10,000 steps per day.

How should I warm up for my workout?

Do whatever you want to warm up. Stretch out tight areas or perform some light cardio to get your heart rate up and break a sweat. You know your body best, look at the session and prepare for the exercises as needed.

The Proof

Ben

Energetic and inspiring

Verified Athlete

"I’ve been working with Dan for 2 years, and he has put together a program that has put me in the best shape of my life. I am forever grateful for his guidance in my fitness journey!"

Dylan

The muscle doc down in Miami

Verified Athlete

"I've been training with Dan for three years. This is the first program I've done that I've been able to stick with consistently and see steady results."

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When you join a team you’re getting more than programming, you’re joining an online community.

3x Full Body