5x Bodypart Split: Training by Dan Hergert in TrainHeroic

Stronger Tomorrow Personal Training

Coach

Dan Hergert

Features
5 sessions per week
Must use App app to view and log training
Team Training

$15 / mo

Get 5x Bodypart Split

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 5 days per week

One muscle group per day, 5 days per week.

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.

Sample Week

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

Monday

Week 1 Day 1: Chest

Bench Press

3 x 10-12

Incline Bench Press

3 x 10-12

DB Bench Press

3 x 12-15

Low-to-High Cable Fly

3 x 12-15

Push Up

3 x MAX

Tuesday

Day 2: Back

Chin Up

3 x MAX

BB Row

3 x 10-12

Single Arm Lat Pulldown

3 x 8-10

Seated Cable Row

3 x 10-12

Inverted Row - Legs Bent

3 x MAX

Wednesday

Day 3: Legs and Abs

Back Squat

3 x 10-12

Barbell RDL

3 x 10-12

Goblet Split Squat

3 x 8

Side Plank on Elbow

3 x 30

Machine Seated Leg Curl

3 x 12-15

Elevated Single Leg DB Calf Raise

3 x 10

DB Weighted Sit Up

3 x 15

Thursday

Day 4: Shoulders

BB Overhead Press

3 x 10-12

Machine Shoulder Press

4 x 8-10

Barbell Shrug

3 x 12-15

DB 3-Way Raise

3 x 8-10

Friday

Day 5: Arms

BB Bicep Curl

3 x 10-12

Lying BB Tricep Extension

3 x 10-12

DB Hammer Curl

3 x 10-12

DB French Press

3 x 10-12

Cable Hammer Curl

3 x 15-20

Rope Tricep Pushdown

3 x 15-20

Coach

More from Stronger Tomorrow Personal Training

Dan Hergert

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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5x Bodypart Split