BREAKING GAINZ FOREVER

N.O. Training Systems

Power Sports , Functional Fitness, Bodybuilding
Coach
Nick Occhipinti, DC, CSCS

N.O. Training Systems flagship program, BREAKING GAINZ, is your one-stop shop for ready for anything fitness. This program allows YOU to choose what lifts you want to get stronger at while developing full body strength and muscle and improving conditioning.

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CHOOSE YOUR BIG 3
Select your primary squat, bench, and deadlift movements to get stronger in the lifts that feel best for YOU.
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IMPROVE STRENGTH, MUSCLE, AND FITNESS
The undulating nature of the BREAKING GAINZ program allows athletes to chase multiple goals at once. Get stronger in your main lifts, build full body muscle, and develop increased work capacity and fitness so you're ready for anything.
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BECOME RESILIENT
By exposing yourself to many variations of movements and exercises you will build robustness around all the major joints of the body. This program's assistance exercises vary through 3-week mini-cycles to continuously expose you to a wide array of movements. The more you prepare your body, the more resilient to injury you become.
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ACHIEVE YOUR GOALS
Take the guesswork out of your training and follow a plan that consistently delivers results.
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Training for less than $1/day.
Get my best program to date for the best deal out there.
Features
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Direct 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Plates // Dumbbells // Squat rack // Bench
Recommended
Plate loaded machines // Cables or bands // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
BGZ High-Intensity Day 1

Prep

A

Warm Up

Perform 5-10 minutes of general cardio. 4 min Warm-Up AMRAP -5/side Walking Lunges -5/side Cossack Squats -10 Pushups -10 Band Pull Aparts Perform empty bar sets of your first lift. Try a few different variations, tempos, static holds, etc to feel out the lift for today.

B

Speed Skaters

2 x 12

C

Primary Deadlift

3, 3, 5, 5

D

Primary Bench Press

3, 3, 5, 5

E

Front Foot Elevated Split Squat

2 x 8

F

Inverted Hamstring Curls

2 x 10

Monday
BGZ Moderate-Intensity Day 2

Prep

A

Warm Up

-Perform 5-10 minutes of cardio. 4 min AMRAP -10 Standing Y/W/T Raises -10 sec Hanging Hollow Hold -Alt. Bent Over DB Row

B

Dip Support Leg Raises + ECC Dip

3 x 8 @ 8

C

Single Arm DB Row

3 x 10

D

Neutral Grip Lat Pulldown

3 x 12

E

Cable Lateral Raises

3 x 12

F

Face Away Bicep Cable Curls

2 x 12

G

Split Stance Overhead Tricep Extension

H

Loaded Decline Sit-Up

3 x 12

Tuesday
BGZ - CARDIO / MOBILITY

Prep

A

Elasticity Prep

2x Circuit Bilateral Pogos - 15-sec work; 30-sec rest Side to Side Pogos - 15-sec work; 30-sec rest Lateral Low Box Jump Overs - 15-sec work; 30-sec rest Jump Rope - 15 sec-work; 30 sec-rest

B

Zone 2 Cardio

1 x 45:00

C1

Single Leg Anterior Tib Raise

3 x 10

C2

Seated Calf Raise Machine

3 x 15

D1

Bretzel Stretch

1 x 2:00

D2

Couch Stretch (Hip Flexors)

1 x 2:00

D3

Rack Lat Stretch

1 x 2:00

Wednesday
BGZ High-Intensity Day 3

Prep

A

Warm Up

-Perform 5-10 minutes of cardio to get a sweat going. Run, bike, jump rope, row, etc. 4 min AMRAP -5/side SLDL -5/side Single Leg Pistol Squat to Box -10 Band Good Mornings -10 Band Pull Aparts Perform empty bar sets of your first lift. Try a few different variations, tempos, static holds, etc to feel out the lift for today.

B

Box Jump

3 x 5

C

Primary Squat

3, 3, 5, 5

D

High Incline DB Press [delts/chest]

2 x 8

E

Hand Supported SLDL

2 x 10

F

Walking Lunges

1 x 5:00

Thursday
BGZ Moderate-Intensity Day 4

A1

1/2 Kneeling KB Halos

2 x 5

A2

Rear Delt Flyes

2 x 12

B

Overhead Press

3 x 8

C

Pull-Up

3 x MAX

D

Chest-Supported DB Row

3 x 12

E1

Supinated DB Curls

2 x 12

E2

DB Skullcrushers

2 x 12

E3

Hanging Leg Raises

2 x 12

Friday
BGZ - CARDIO / ABS

Prep

A

Elasticity Prep

2x Circuit Mini-Skater Jumps - 15-sec work; 30-sec rest Mini-Jump Lunges - 15-sec work; 30-sec rest Jumping Jacks - 15-sec work; 30-sec rest Jump Rope - 15 sec-work; 30 sec-rest

B

Zone 2 Cardio

1 x 45:00

C1

Single Leg Calf Raise

3 x 15

C2

V-Ups

3 x 15

C3

Anterior Tib Raise

3 x 15

C4

Plank Taps

3 x 30

Coach
coach-avatar Nick Occhipinti, DC, CSCS

Head coach Nick Occhipinti is a licensed chiropractor and strength coach. He has over 12 years of experience training athletes from team sports and strength sports as well as seasoned lifters to improve performance, build muscle, get in shape, and come back from injuries stronger than ever.

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BREAK SOME GAINZ NOW!

Get in the best shape of your life. Get jacked. Get strong. Get fit. Sign up now.

Get BREAKING GAINZ FOREVER
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FAQs
When can I start?
You can jump in the program at any time. Follow N.O. Training Systems on social media for new cycle announcements so you get the access to the full cycle. New cycles typically start every 8-12 weeks.
What if I workout at home?
While a fully equipped gym is recommended, a well-equipped home gym can work for this program. See required/recommended equipment above.
How do I access the program?
You will download the TrainHeroic App, which is FREE to you. Once you purchase the program, it will automatically be added to your training calendar.
Can I do this program around an injury?
If you are dealing with pain/injury, see a health professional. As far as BGZ goes, there is room for built in customization and substitutions or modifications can be made to accommodate most people most of the time. This program, however, is not designed to rehab specific injuries.
The Proof
verified-athlete-avatar Sarah A.

Deadlifts and Marathons in the Same Year

Verified Athlete

"BGZ is awesome. It’s easy to follow, the workouts are challenging, and the programming has made me stronger! I hit 200 pounds on both squat and deadlift, I haven't been able to do that in years. I love using the Train Heroic app and the length of the workouts are the perfect."

verified-athlete-avatar Kelly R.

Loves to lift "heavier than last week"

Verified Athlete

"I never had this type of structure/confidence in the gym. With BGZ I walk in and get to work! I love seeing my progression through the cycles. I'm so proud of my hard work in the gym and in love with what I see in the mirror"

verified-athlete-avatar Bryan R.

Finally making gains in my legs.

Verified Athlete

"I'm starting to see real gains in my legs, which is typically not where I grow. This program really helps level the field for complete growth. Body feels good and strength is improving."

verified-athlete-avatar Bethann O.

Stronger than ever.

Verified Athlete

"Since starting BGZ I have seen and felt results. I not only gained lean muscle but have PR’s in all my lifts this past year. I love how simple the programs are to follow but how challenging they are on my body!"

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BREAKING GAINZ FOREVER
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BREAKING GAINZ FOREVER
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BREAKING GAINZ FOREVER
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BREAKING GAINZ FOREVER