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Bros To The Future

Coach Jake Doleschal

Bodybuilding
Coach
Jake Doleschal

What if we could take the time tested methods of the past physique greats, update them with a modern understanding of muscle physiology, and create the most effective bodybuilding program possible? This was why I created my flagship group 'Back to the Future', an old-school inspired full body program. But full body programs don't suit everyone, so for those of you who enjoy a body part split, or simply want to train more than 3 times per week, 'Bros to the Future' is for you.

Most Bro Splits and body part split programs are rubbish. They don't provide a frequent enough growth stimulus while exceeding your recovery ability. This program is different. We are taking a body part split, and doing it intelligently.

Expect to use a range of loading methods, rest-pause methods, and exercise tempos.

Expect to work way harder than other people in your gym, while doing fewer sets and reps.

Expect to focus on your lifts. Expect to track your loads. Expect to progressively overload.

Expect to get strong.

Expect to see better results than ever before.

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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.
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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
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Access to me
You will get access to me and the rest of the community in the team message
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Programming 4 days per week
Programs will be 4 days per week and will generally involve each muscle being directly stimulated twice per week
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Exercise Video Guidance
I'll be performing the exercises right alongside you so you'll know what to do
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Detailed, expert instruction
I'll provide every detail you need to maximise your results
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Committed Teammates
Train with a community
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Delivered through TrainHeroic
Use the TrainHeroic app to easily keep track of progress
Equipment
Required
Fully equipped conventional gym (barbells, DBs, adjustable bench
Recommended
Lifting straps, micro or fractional plates (e.g. 0.5kg) weight b
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A

Pull Up - Wide Pronated Grip

3 x 2

B

Standing Behind The Neck Press - Wide Grip

1 x 10

C

Incline Machine Press - close grip

1 x 10

D

Standing BB Curl

1 x 10

E

Standing Reverse Grip Curl - Banded

1 x 10

F

Seated Triceps Pressdown - single arm - rope

1 x 10

G

Seated Machine Row -Neutral Grip

1 x 10

H

Machine Kelso Shrug - neutral grip

1 x 10

Tuesday
Week 1 Day 2

A

BB Back Squat

3 x 2

B

Rack Pull + Shrug

1 x 10

C

Seated Leg Curl

1 x 10

D

Leg Extensions

1 x 10

E

Hip Thrust - Machine

1 x 10

F

Standing Calf Raise - Machine - Toes in

1 x 10

G

Standing Calf Raise - Machine - toes out

1 x 10

Thursday
Week 1 Day 4

A

Flat BB Bench Press

3 x 2

B

Standing Behind The Neck Press - Wide Grip

1 x 10

C

Incline Machine Press - close grip

1 x 10

D

Standing BB Curl

1 x 10

E

Standing Reverse Grip Curl - Banded

1 x 10

F

Dips

1 x 10

G

Seated Triceps Pressdown - single arm - rope

1 x 10

H

Lat Pulldown - close neutral grip

1 x 10

I

Lat Pulldown - wide pronated grip

1 x 10

J

Machine Kelso Shrug - neutral grip

1 x 10

Friday
Week 1 Day 5

A

Stiff Leg Deadlift - BB

3 x 5

B

Seated Leg Curl

1 x 10

C

Leg Press - quad focus

1 x 10

D

Leg Extensions

1 x 10

E

Hip Thrust - Machine

1 x 10

F

Standing Calf Raise - Machine - Toes in

1 x 10

G

Standing Calf Raise - Machine - toes out

1 x 10

Coach
coach-avatar Jake Doleschal

Jake Doleschal is a coach from Australia who has worked with thousands of everyday gym junkies, professional strength athletes, combat athletes, pro bodybuilders, olympic athletes, and strength coaches from around the world, helping them overhaul their health, regain their quality of life, and reach the pinnacle of their physical potential.

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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
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Bros To The Future
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Bros To The Future
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Bros To The Future