Agus Sangiorgio

Strength & Conditioning, General Fitness, Bodybuilding
Coach
Agustin Sangiorgio

It is a 4 day a week programm divided into an Full Body Push/Pull split and  days that can be done in 90 min usually . 

Mainly focused on free weights and bodyweight control to promote functional hypertrophy and strength. 

If being strong and fit is your thing , this is for you

The basics and Derivates from olympic weightlifing are the main course , machines and hypertrophy are the side plate 

Features
4 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
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Get powerfull and explosive
Whether you’re looking to improve your performance in sports, enhance your physique, or simply push your limits, this program offers the perfect blend of compound lifts, Olympic derivatives, and hypertrophy-focused supersets.
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The Split
Full-Body Push/Pull Split: Train four times a week with balanced push and pull days, allowing optimal recovery and continuous progress. Olympic Weightlifting Integration: Incorporate Snatches, Power Cleans, and Clean & Jerks into your routine to develop explosive power and coordination.
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Get strong ,powerfull and big
Strength and Hypertrophy Focus: Progressively overload with compound lifts while targeting specific muscle groups with hypertrophy-focused supersets. RAMP Warm-Up Protocol: Each session begins with a tailored RAMP warm-up to raise your heart rate, activate key muscles, mobilize joints, and potentiate for peak performance.
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Time and Progress
Time-Efficient Workouts: Each workout is designed to fit within a 70-80 minute time frame, making it perfect for those with busy schedules who still want to maximize their gains. Progressive Overload & Adaptation: Detailed progression guidelines help you increase the intensity and volume week by week, ensuring you build strength and muscle continuously.
Features
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Access to your coaches
Coaches will provide feedback when needed
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Programming 4 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
Sweating over a lifeless PDF ?. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
A complete gym is needed .Anyway most of it is on dumbells and barbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
FB Push D1 W1

A

Jump Rope

1 x 3:00

B1

Copenhagen Plank (Long)

2 x 20

B2

Single Leg Glute Bridge

2 x 10

B3

Push-Up Plus

2 x 15

B4

Dead Bug

2 x 20

C1

Cossack Squat

2 x 16

C2

SB Knee Tucks

2 x 10

C3

Cuadruped Thoracic Rotations

2 x 12

D1

Kneeling Jump

2 x 5

D2

Clapping Push-Up

2 x 5

E

Snatch

3 x 3 @ 75 %

F

Front Squat

4 x 5 @ 80 %

G1

Bench Press

4 x 5 @ 80 %

G2

Bulgarian Split Squat

3 x 20

H1

Leg Press

4 x 12

H2

Dips (Parallels)

3 x 8 @ 75 %

I1

Low Cable Crossover

12, 12, MAX

I2

Weighted Plank Hold

3 x 0:30

Monday
FB Pull D1 W1

A

Jump Rope

1 x 2:00

B1

Glute Bridge

2 x 15

B2

Bird Dog

2 x 20

B3

Band Face Pull

2 x 12

C1

90/90 strech

2 x 12

C2

Kneeling Hip Flexor Stretch

2 x 12

C3

T-Spine Reach

2 x 0:12

D1

KB swings

2 x 10

D2

Bar Muscle Up

2 x 3

E

Power Clean

4 x 3 @ 75 %

F1

Weighted Pull Ups

4 x 6 @ 75 %

F2

Romanian Deadlift (RDL)

3 x 10 @ 70 %

G1

Bent Over DB Row

3 x 8 @ 75 %

G2

Seated Leg Curl

12, 12, MAX

H1

Cable Face Pulls

15, 15, MAX

H2

Strict Lower Hanging Leg Lifts

3 x 12

Wednesday
FB Push(B) D3 W1

A

Jump Rope

1 x 3:00

B1

Copenhagen Plank (Long)

2 x 20

B2

Push-Up Plus

2 x 15

B3

Overhead Squat

2 x 0:10

C1

Cossack Squat

2 x 16

C2

Band Hip Flexor Stretch

2 x 0:30

C3

Cuadruped Thoracic Rotations

2 x 12

D1

Kneeling Jump

2 x 5

D2

Clapping Push-Up

2 x 5

E

Clean & Jerk

3 x 3 @ 75 %

F1

Barbell Incline Bench Press

4 x 8 @ 75 %

F2

Weighted Plank Hold

3 x 0:30

G1

Trap Bar Squat

3 x 3 @ 85 %

G2

DB Shoulder Press

3 x 5 @ 80 %

H1

Pendulum Squats

3 x 8

H2

DB Lateral Raise

12, 12, MAX

I

Leg Extension

15, 15, MAX

Thursday
FB Pull (B) D4 W 1

A

Jump Rope

1 x 2:00

B1

Glute Bridge

2 x 15

B2

Bird Dog

2 x 20

B3

Band Face Pull

2 x 12

C1

90/90 strech

3 x 6

C2

WORLD'S GREATEST STRETCH

2 x 6

D1

KB swings

2 x 10

D2

Bar Muscle Up

2 x 3

E

Hang Snatch

3 x 3 @ 75 %

F1

Sumo Deadlift

4 x 5 @ 80 %

F2

Weighted Pull Ups

4 x 8 @ 75 %

G1

Lying Leg Curl

12, 12, MAX

G2

DB Reverse Fly

3 x 12

H1

Barbell Upright Row

3 x 8

H2

Strict Lower Hanging Leg Lifts

3 x 12

I

Cable Face Pulls

15, 15, MAX

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