Agency Human Performance

Coach
Trevor Smith

Features
5 sessions per week
Must use App app to view and log training
Team Training
$35 / mo
Start My 7-Day Free Trial
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Build Strength
Programming is built around functional strength training, so what you do in the gym carries directly into your day-to-day and your job. That starts with a strong core, and a heavy emphasis on the posterior chain: your glutes, hamstrings, and back. Strong glutes protect your hips and lower back. This is training built for longevity.
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Staying Healthy - Built for longevity
We build a strong core through necessary core work and isometric holds. That foundation is what keeps you moving well, lifting heavy, and staying in the gym for the long run. The approach favors low spinal load and more unilateral work. Build stability, correct imbalances.
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For the everyday blue-collar worker
The everyday worker. The average Joe grinding through long shifts who still wants to lift, stay on top of cardio, and actually feel healthy — not just get by. Tired of programs built for bodybuilders, with strange exercises and no rhyme or reason? Blue Collar Athletic Club is for you — built by someone who knows your pain.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Cardio 3

A

Cardio

1 x 20:00

Monday
Push/ Pull - BCA

A

Seated Close Grip Row

4 x 12

B

Machine Bench Press

4 x 12

C

Tricep Pushdown

3 x 12

D

DB Bicep Alternating Curls ISO hold at the top

3 x 10

E1

Bosu Ball Push-up

3 x 12

E2

Seated banded pull aparts

3 x 12

Tuesday
Cardio 4

A

Cardio

1 x 30:00

Tuesday
Leg Day 1 BCA

A

Heel elevated goblet squat

3 x 10

B

DB Reverse Lunge

3 x 8

C

DB RDLs

3 x 10

D

Quad Extensions

10, 10, MAX

E

Air Squat

1 x MAX

Wednesday
Cardio 4

A

Cardio

1 x 30:00

Wednesday
Full Body 1 BCA

A

DB Curl to Press

3 x 12

B

Wide grip lat pulldowns

3 x 12

C

Incline DB Bench

3 x 10

D

DB Bulgarian Split Squat

4 x 8

E

Push up position plank hold

3 x 1:00

Thursday
Cardio 4

A

Cardio

1 x 30:00

Friday
STRETCHING COMPLEX 1

A

The Real Couch Stretch

2 x 1:00

B

Glute and Hip stretch on box

2 x 1:00

C

Deep Squat Stretch

2 x 1:00

D

WORLD'S GREATEST STRETCH

2 x 1:00

E1

Foam Roll

2 x 1:00

E2

Calf Foam Roll

2 x 1:00

E3

Quad Foam Roll

2 x 1:00

E4

T Spine Foam Roll

2 x 1:00

Coach
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coach-avatar Trevor Smith

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