Blueprint Weekly Gainz: Training by Jarrod Shaw in TrainHeroic

Next Level Fitness: Train Like an Athlete

Coach

Jarrod Shaw

Do you want to feel like an athlete again?

I created this program to form a team of next level casual athletes. Follow along with my exact workout plan every week.

Build muscle, get lean, perform better, feel you best!

This subscription has WEEKLY UPDATED WORKOUTS that you can easily take with you to the gym.

The weekly subscription includes:
6 workouts per week.
3 strength-based & 3-cardio/strength based

Become a Blueprint athlete today!

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

$10 / mo

Start My 7-Day Free Trial

Save Time

It's hard to find motivation for the gym when you have no action plan. Your time is valuable! Limit wasting time trying to figure out what to do at the gym or doing the same routine over and over again. Leave the planning and expertise to us.

Get Results Quick

You need a variety of workouts and next level motivation to push past comfort zones. Next Level Fitness provides attainable, fun, but challenging workout programs that produce results. Just ask our Blueprint athletes!

Unlimited Access

This is subscription based, you will get weekly updated workouts with Jarrod. You will have on-demand access to your coach within the app. You can chat with your coach one on one and connect with the community of athletes.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Sample Week

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

Sunday

Blueprint Monday: Week 1

General Warm-Up

1-mile Run

1 x 9:00

Dbell Shoulder circuit #NLF

3 x 12

Barbell Incline Bench Press #NLF

12, 12, 8, 8 @ 70, 70, 80, 80 %

Dumbbell Incline Chest Fly #NLF

4 x 12

DB Bench Press #NLF

4 x 5 @ 90 %

Preacher Curl #NLF

3 x 8

Cable Cross & Press #NLF

5 x 12

Pushups #NLF

5 x 20

Ab Circuit #NLF

1 x 7:00

Monday

Blueprint: Tuesday Week 1 Cardio #1

General Warm-Up

3 Mile Run

1 x 27:00

Tuesday

Blueprint: Wednesday Week 1

General Warm-Up

Treadmill Work

5 x 100

KB Curtsy Squat #NLF

4 x 12

Single Leg RDL #NLF

3 x 8

Lateral Lunge #NLF

3 x 8

Dbell Shoulder circuit #NLF

3 x 12

Back Squat #NLF

5 x 5 @ 85 %

Cable Tricep Push Down #NLF

4 x 12

Ab Circuit #NLF

1 x 7:00

Wednesday

Blueprint: Thursday Week 1 Cardio #2

General Warm-Up

Rowing #nlf

1000, 250, 250, 250, 250, 250, 250

Stairmaster #NLF

1 x 20:00

Thursday

Blueprint: Friday Week 1

General Warm-Up

1-mile Run

1 x 9:00

Barbell Deadlift #NLF

5 x 5 @ 75 %

Single Arm Lat Pull Down #NLF

4 x 12

DB One Arm Incline Bench Press#NLF

4 x 12

One Arm Seated Row #NLF

3 x 12

Leg Curl #NLF

3 x 12

DB Farmer's Carry

3 x 40

Friday

Blueprint: Saturday Week 1 Cardio #3

General Warm-Up

3 Mile Run

1 x 28:30

Saturday

Blueprint: Sunday Rest Day Wk1

Walk

1 x 2.00

Coach

More from Next Level Fitness: Train Like an Athlete

Jarrod Shaw

Unleash Your Inner Athlete

Hold use accoutable for your gym gainz. Join this team of athletes to achieve Next Level fitness.

Start My 7-Day Free Trial

The Proof

Sulaymaan

Former Athlete

Verified Athlete

""The Blueprint was challenging and as an adult with a 9-5 job it was laid out perfectly; it was very easy to follow. It was a testament to pushing myself to another level! I am thankful that I followed through with the plan. ""

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

Blueprint Weekly Gainz