Streamline BUILD Protocol: Training by Jonathan Wilson in TrainHeroic

Streamline Training Systems

Bodybuilding, General Fitness, Strength & Conditioning

Coach

Jonathan Wilson

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

$39 / mo

Start My 7-Day Free Trial

You don’t have time to waste time

Life isn’t getting any slower. You know it’s time to rebuild your body, but you can’t afford to spend 20 minutes warming up for a 1.5 hour long workout session that requires you to spend 1/2 your time hopping from exercise to exercise to exercise. Who’s got time for that? Not us. That’s why our workouts are designed to get you out of the gym in under an hour.

You know you’ve got PRs in the tank

In spite of your busy schedule, you KNOW that there’s still serious potential inside you. You may not be ready to hit your all-time deadlift PR today, but you know you can be way better than you are now. We believe you can too. That’s why the BUILD Program is designed to progressively push you forward into new strength, new muscle, and new abilities.

Training is only half the equation

We all know “you can’t out-train a bad diet.” That’s why the training protocol isn’t the only thing we provide our athletes with. We provide targeted nutritional training geared toward making your nutrition as automatic as your exercise.

Look and feel better than "college you"

How many times have you caught yourself looking at old pictures from when you were still playing sports (as a high school or college athlete, or just a recreational “intramural athlete”), wondering if you could get back there. We think you can look BETTER.

The fastest way forward is with a TEAM

The best sport athletes in the world don’t go it alone. Even Michael Phelps had coaches, training partners, and support staff to help make his Olympic dreams a reality. That’s why we’ve built a training COMMUNITY to support our athletes every step of the way.

Features

Access to your coaches

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

Programming 5 days per week

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

Committed Teammates

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

Delivered through TrainHeroic

Sweating over a cold PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

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

Sunday

Week 1 Day 2

Cardio

1 x 3:00

Cable Cross Body Lateral Raise

2 x 15

Bench Press

4 x 10

Incline DB Bench Press

4 x 12

Lat Pulldown

4 x 10

Barbell Row

3 x 10

Cable Tricep Pushdowns

3 x 15

Single Arm DB Preacher Curl

3 x 15

Monday

Week 1 Day 3

GHD Sit-Up

4 x 10

Bike Erg

4 x 3:00

Concept2 Rower

4 x 3:00

Jog

4 x 3:00

Tuesday

Week 1 Day 4

Cardio

1 x 3:00

Toes to Bar

3 x 10

Hack Squat

4 x 10

DB Single Leg RDL

4 x 8

Bulgarian Split Squat

3 x 8

Lying Leg Curl

3 x 15

Wednesday

Week 1 Day 5

Cardio

1 x 3:00

Chest-Supported Machine Row

4 x 12

Seated DB Shoulder Press

3 x 12

DB Pullover

4 x 12

Flat DB Bench Press

4 x 12

DB Lateral Raise

3 x 15

Flat DB Skullcrushers

3 x 12

Incline DB Curls

3 x 12

Thursday

2024-05-18

Cardio

1 x 3:00

Circuit

3 Rounds NOT for Time 2 min. run/row/bike (Zone 2) 10 Pull-ups 20 sit-ups *can sub pull-ups for DB Bent Row

Circuit

3 Rounds NOT for Time: 1 min. run/row/bike (Zone 2/3) 15 Inverted Rows (move feet closer to make them easier) 15 Push-ups (chest MUST touch the floor) *can sub inverted row for DB Facepulls (bent over, pull DBs wide toward your head with elbows at 90 degrees at the top) can perform push-ups from knees if needed

Circuit

4 Rounds NOT for Time 2 min. run/row/bike (Zone 2) 12-15 EZ Bar Curls 12-15 EZ Bar Skullcrushers *use the same EZ bar for both moves, can perform skullcrushers on the ground and keep the whole circuit contained in one place (so you're not running all over the gym) can sub EZ bar curls for DB standing curls can sub EZ Bar skullcrushers for DB skullcrushers or kickbacks

Saturday

Week 1 Day 1

Cardio

1 x 3:00

EZ Bar Preacher Curl

3 x 12

Overhead Tricep Cable Extension

3 x 12

Lying Leg Curl

3 x 15

Back Squat

4 x 10