Bros To The Future: Training by Jake Doleschal in TrainHeroic

Coach Jake Doleschal

Coach

Jake Doleschal

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

$30 / mo

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Direct coaching from me

I've coached almost 1,000 people directly, but never had the opportunity to make my services available like this. Utilise the same methods I use with my personal clients.

Build muscle & get strong

Most programs choose one: muscle or strength. The best way to build more muscle is to use more of our strongest muscle fibres, and the best way to recruit more of them over time is by building strength. Utilising tried and tested strength methods from the pre-steroid era, we will build maximal muscle while also attaining maximal strength.

Features

Access to me

You will get access to me and the rest of the community in the team message

Programming 4 days per week

Programs will be 4 days per week and will generally involve each muscle being directly stimulated twice per week

Exercise Video Guidance

I'll be performing the exercises right alongside you so you'll know what to do

Detailed, expert instruction

I'll provide every detail you need to maximise your results

Committed Teammates

Train with a community

Delivered through TrainHeroic

Use the TrainHeroic app to easily keep track of progress

Sample Week

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

Sunday

Week 1 Day 1

Seated Machine Chest Press - Neutral Grip

2 x 8

Pec Dec

1 x 8

Seated Machine Shoulder Press

2 x 8

Cable Lateral Raise - Single Arm

1 x 8

Lat Pulldown - wide pronated grip

2 x 8

Lat Pulldown - close neutral grip

1 x 8

Triceps Pressdown - Straight Bar

2 x 8

Preacher Curl Machine - single arm

2 x 8

Monday

Week 1 Day 2

Leg Extensions

2 x 8

Seated Leg Curl

2 x 8

Machine Hack Squat

1 x 8

Leg Press - Single Leg - Quad Focus

1 x 8

Calf Press - Leg Press

2 x 8

Back Extensions - Incline - Front BB

1 x 8

Wednesday

Week 1 Day 4

Seated Behind the Neck Press - Smith Machine

2 x 8

Flat Smith Machine Press - wide grip

1 x 8

Chin Up - Supinated Grip

2 x 8

Seated Upper Back Machine Row - Pronated Grip

1 x 8

Seated DB Lateral Raise

1 x 8

Cable Crossover - kneeling - high to low

2 x 8

Triceps Pressdown - single arm - cuff

2 x 8

Preacher Curl - Machine

2 x 8

Thursday

Week 1 Day 5

Leg Extension - Single Leg

2 x 8

Seated Leg Curl - single leg

2 x 8

Smith Machine Squats - Heels Elevated

1 x 8

Stiff Leg Deadlift - BB

1 x 8

Standing Calf Raise - Machine

2 x 8

Back Extension - banded

1 x 8

Coach

More from Coach Jake Doleschal

Jake Doleschal

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FAQs

Do I have to start at the beginning of a new phase?

Each week builds upon the previous week, and the first week of a phase is our opportunity to establish baseline loading. It is always best to begin in week one if possible, but you can still jump in at anytime and use your first week to establish your loads.

How often does the training change?

Most phases run for about 6 weeks, but this can change as I will be keeping a close eye on everyone's progress. I aim to balance the phase length with the duration where we can obtain optimal progress, but not so long that we reach plateaus or that the training gets stale.

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Bros To The Future