SILVERBACK

The Hybrid Lab

Bodybuilding
Coach
Colm Bates

Attention all men looking to unleash their inner Silverback Gorilla!

Introducing SILVERBACK by The Hybrid Lab - Your ultimate online gym community dedicated to helping you build the strongest physique possible.

Based on Science backed research and built around core movement principles we strive to provide the most bang for your buck gym workouts that guarantee the best results and an enjoyable process with a community of like minded individuals to help you along the way

Sick of inconsistent results? Jumping around programs and not seeing any difference. SILVERBACK is your last stop.

Join SILVERBACK today and lets work together to sculpt the strong.resilient body you've always wanted!

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BUILD
Revolutionize your physique and unleash your inner strength with our science backed gym workouts to help you pack on lean muscle mass and sculpt a powerful physique. We utilize targeted strength training based around core movements and hypertrophy principles to help push you past your limits, achieve personal bests and look good while doing it.
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CONFUSED/LOST OR IN BETWEEN PROGRAMS?
Join our Community today and see how simple in can be with the right Coach showing you the way! Stop running in circles and get back on track to achieve your goals!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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
Sweating over a lifeless 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.
Equipment
Required
Barbells // Dumbbells // Cable Machines // Plate Loaded Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
BUILD ENGINE - (OPTIONAL)

A

Cardio

Monday
Upper 1

A

Incline DB Bench Press

B

Shoulder Press

C

Dip

D

DB Lateral Raise

E

DB Chest Fly

F1

Alternating DB Hammer Curl

F2

Tricep Pushdown

G1

EZ Bar Curl

G2

Tricep Rope Pulldowns

Tuesday
Upper 2

A

Seated Row

B

Lat Pull Downs

C

Rear Delt Flyes

D

Barbell Shrug

E1

Preacher Curls

E2

Criss Cross Tricep Extensions

F1

Incline DB Hammer Curl

F2

Split Stance Overhead Tricep Extension

Wednesday
Lower 1

A

Hack Squat

B

Prone Machine Hamstring Curl

C

Leg Extension

D

Bulgarian Split Squat

E1

Seated Calve Raises

E2

Standing Calve Raises

F1

Strict Lower Hanging Leg Lifts

F2

GHD Sit-Up

Thursday
Upper 3

A

DB Bench Press

B

DB Shoulder Press

C

Chest Cable Flyes

D

Rope Face Pulls

E

Decline Bench Press

F1

DB Spider Curl

F2

EZ Bar Lying Tricep Extension

G1

Preacher Hammer Curl

G2

Tricep Pushdown

Friday
Upper 4

A

Seated Row

B

Lat Pulldown

C

Rope Criss Cross Pulldowns

D

Dumbbell Shrugs

E1

Cable Curls

E2

Split Stance Overhead Tricep Extension

F1

Cable Hammer Curls

F2

Supine DB Tricep Press

Saturday
Lower 2

A

Leg Press

B

Seated Banded Leg Curls

C

Front Squat

D

Romanian Deadlift

E1

Calf Raise

E2

Seated Calve Raises

F1

Cable Crunch

F2

Ab Roll Outs

Coach
coach-avatar Colm Bates

Coach Batesy! Here to help you on your new Fitness Adventure

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Stop The Guess Work!

Don't wait any longer to transform your body and elevate your fitness journey. Join our community today and take the first step towards a healthier, stronger and fitter you. Invest in yourself and start your transformation now

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

SILVERBACK
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SILVERBACK
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