Leigh Timothy
Bodybuilding
Coach
Leigh Timothy
Features
4 sessions per week
Must use App app to view and log training
Team Training
4 sessions per week
Must use App app to view and log training
Team Training
Features
Access to me
Direct 24/7 access to our group chat where you can ask questions, send form videos or just plain vent.
Programming 4 days per week
An efficient, simple program that focuses on results without taking over your entire life (or week)
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow.
Delivered through TrainHeroic
Programming that pushes you, understand your goals, and keeps you progressing in whatever way that means for you.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Back and Biceps
A
Lat Pulldown
B
Preacher Curl
C
Cable Lateral Raises
D
Rear Delt Cable Fly (machine)
Wednesday
Legs 1
A
Leg Extension
3 x 10
B
Smith Machine Hip Thrust
3 x 10
C
Leg Press Machine
3 x 10
D
Hip Abductor Machine
3 x 10
Thursday
Shoulders and Triceps
A
Shoulder Press Machine
3 x 10
B
Rope Tricep Extension
3 x 10
C
Rear Delt Fly Machine
3 x 10
D
Tricep Extension Machine
3 x 10
Saturday
Legs 2
A
Seated Hamstring Curl
3 x 10
B
Smith Machine Hip Thrust
3 x 10
C
Romanian Deadlift (RDL)
3 x 10
D
Hip Adductor Machine
3 x 10
FAQs
Is this program for TRUE beginners?
What if I miss a day?
What should I expect on an average training day?
How much communication will I get with my coach?
While this program was designed for someone who has never stepped foot in the gym before, the basics aren't JUST for beginners. This program could easily be a great fit for intermediate athletes as well as beginners.
Because this program is limited to a 4-day split, you simply move the workout to your next available day. You're never constricted to working out on specific days!
Expect to spend 45 minutes on your entire workout (obviously time may vary if you're in a busy gym). Arrive fed because you're going to need the energy, but you shouldn't be so exhausted that you're couch-bound the rest of the day.
You'll have 24/7 access to our group chat and I will always respond within a reasonable timeframe (24 hours max, but often within the hour).
Join Your Virtual Gym
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When you join a team you’re getting more than programming, you’re joining an online community.
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