BodyGoals: Training by Rue Hemming in TrainHeroic

BodyGoals

Framewrk

Bodybuilding
Coaches
Rue Hemming and Heidy Williamson

BodyGoals is a program primarily designed for women who break the mold. We teach new techniques in lifting weights and select exercises targeted to build those coveted feminine curves and uncover all the gorgeous definition you already have. If the group class environment is not hitting for you or you have reached a plateau in your independent training and you're ready to see actual change in your physique, BodyGoals is for you.

We start with introducing the program and build through a cycle of ~8 weeks, gradually adding weight and intensity to unleash the power within you. This is a whole body program with a focus on bringing out the "x" frame: strong shoulders, snatched waist, and strong round glutes.

We are a collective of womxn from all backgrounds devoted to uplifting one another and promoting a positive environment for change. Join us!

Features
feature-icon
Responsive Coaches
Coach feedback in our member chat will help you perfect your form and key in to technique for optimized training.
feature-icon
Programming 6 days per week
Daily programmed workouts (4-5 days of strength, 1-2 days planned cardiovascular training) which may be moved to suit your schedule.
feature-icon
Exercise Video Guidance
Instructional videos with each exercise to cue your movements.
feature-icon
Committed Teammates
A supportive network of all backgrounds walking this path alongside you!
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and work alongside you, all through an app
Equipment
Required
commercial gym access
Recommended
lifting straps or versa grips
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Wk 1-Introduction Legs A

A1

Deficit Floating Barbell Deadlifts

3 x 10

A2

Zercher Squats

3 x 10

B

Box Squat

3 x 10

C

Barbell Hip Thrust 1 1/2

3 x 10

D

Walking Lunges

1 x 50

E

Free Time

Monday
Wk 1-Introduction Chest and Delts

A

Incline Bench DB Press

3 x 10

B

High Incline Reverse Shoulder Press

3 x 10

C

Cuban press

3 x 10

D

Converging Chest Press Machine

3 x 10

E

Behind the back low cable lateral raise

3 x 10

F

Rear Delt Cable Crossover

3 x 10

G

Free Time

Tuesday
Mandatory Cardio

A

Interval Cardio

1 x 20:00

B

Low Intensity Steady State Cardio

1 x 20:00

Wednesday
Wk 1 Introduction-Legs B

A1

Seated Ham Curl Machine

3 x 10

A2

Leg Extension Machine

6 x 10

B

Leg Press- Glute Bias

3 x 10

C

Leg Press-Quad Focus

3 x 10

D1

45 degree extension-glute focus

3 x 10

D2

Glute Medius Cable Kickback

3 x 10

E

Free Time

Thursday
Wk 1 Introduction-Back and Arms

A

High Incline Cable Lat Pulls

3 x 10

B

Rhomboid Cable Pull Down

3 x 10

C

Chest Supported TBar Row

3 x 10

D

Triceps Cable Cross overs

3 x 10

E

Preacher curls

3 x 10

F

Free Time

Friday
Wk 1-Introduction-Legs C

A

Safety Squat Bar Reverse Lunges

3 x 10

B

Smith Machine Kickbacks

3 x 10

C

Barbell Glute Bridge

3 x 10

D

Glute Ham Raise

3 x 10

E

Landmine Sissy Squat

3 x 10

F

Calf Raise-bodyweight

10 x 5

Friday
INFO!

A

Glute Bridge vs Hip Thrust

1 x 1

Saturday
Rest
Coaches
coach-avatar Rue Hemming

Rue is a bad B, mom of 2, Harley riding, Director of Pathology Services, and Trainer, who infuses her passion for understanding and translating theory into practice into everything she does, and most of all strength training. Dissatisfied with the status quo for women's fitness options, she set out to build a community of women in the weight section: knowledgeable, untouchable, and unapologetic

coach-avatar Heidy Williamson

Heidy is a NASM-certified CPT who dramatically changed her approach to training in December 2019 from one that was unstructured and aspirational to a totally new mindset focused on personal growth in and outside the gym. Her mission is to build up the women around her with encouragement and knowledge to feel strong, powerful and confident about themselves.

Join Your Virtual Gym

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

BodyGoals
screenshot1
BodyGoals
screenshot2
BodyGoals
screenshot3