Strong Physiques

Coach Tom Osmond

Coach
Tom Osmond

Does gaining strength and size come easily for you? Have you been lifting the same weights for the last 6 months? 1 year? 3 years??

Are you following a program planned to progress and get you where you want to be?

Do you walk into each session and know exactly what to do, every workout, every week, year round?

You might be frustrated with the lack of results, and stuck in the same repeating cycle making no progress and afraid to try something new.

This does not have to be the case. I see a future version of you. Bigger, Stronger and More confident.

I will deliver a program that will take you from this frustrated feeling to a place of confidence and competence, gaining muscle and strength. With certainty you are doing the right thing.

Join today and say goodbye to the frustrating lack of results you used to have.

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Not progressing? Hit a plateau?
The reason you aren't progressing is because you are not following a plan. Your training is unstrucutred and inconsistent. Imagine driving somewhere you have never been before without a map. This program is your roadmap to getting bigger and stronger. Planned weeks and months in advance, following progressions to get you where you want to be.
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Access to me
You don't have to do this on your own. I'll tell you what to do, and how to do it. I will make the process as simple as possible by removing all of the thinking. THis is the role of a coach. Just turn up and give it your best each session.
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Join a community
Join myself and like minded others inside a private facebook group all on a journey to building the strongest physique they can. This will bolster your motivation by increasing relatedness and give you greater intrinsic motivatin. We will celebrate each others wins, problem solve barriers we face and help each other thrive.
Features
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Access to me
To hold you accountable and provide feedback when requested as well as any Q&A or troubleshooting for you on exercise technique etc.
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Programming 6 days per week
4 resistance training workouts and 2 conditioning workouts per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Dumbbells, Racks, Weights, Bench, Leg extension, Leg Cu
Recommended
Lifting Shoes, Belt, Straps (Leg press/hack squat and other mach
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 3 Day 6

A

Run

10 x 0:20

B

Hollow Hold

3 x 0:30

C

Side Plank

3 x 0:30

D

Preacher Curl (CTO)

3 x 12

E

Tricep Pushdown

3 x 12

Tuesday
Week 1 Day 1

A

Back Squat (CTO)

3 x 4 @ 84, 86, 89 %

B

Slingshot Bench Press

3 x 6 @ 78, 81, 84 %

C

Paused Deadlift (CTO)

3 x 8 @ 74, 76, 78 %

D

Leg Extension (CTO)

3 x 12

E

Band Assisted Pull Up (CTO)

3 x 12

F

Preacher Curl (CTO)

4 x 12

Wednesday
Week 1 Day 2

A

Bench Press (CTO)

3 x 4 @ 84, 86, 89 %

B

Paused Squat (CTO)

3 x 8 @ 74, 76, 78 %

C

Seated Dumbbell Overhead Press (CTO)

3 x 12

D

Flat Dumbbell Flyes (CTO)

3 x 12

E

Chest Supported Row (CTO)

3 x 12

F

Lying DB Tricep Extension (CTO)

4 x 12

Thursday
Week 1 Day 3

A

Run

1 x 30:00

B

Hollow Hold

3 x 0:30

C

Side Plank

3 x 0:30

Friday
Week 1 Day 4

A

Sumo Deadlift (CTO)

3 x 4 @ 84, 86, 89 %

B

45 Degress Incline Bench Press (CTO)

3 x 5 @ 81, 83, 86 %

C

Dumbbell Bulgarian Split Squat (CTO)

3 x 12

D

Seated Leg Curl (CTO)

3 x 12

E

Band Assisted Pull Up (CTO)

F

Preacher Curl (CTO)

4 x 12

Saturday
Week 1 Day 5

A

Standing Overhead Press (CTO)

3 x 5 @ 81, 83, 86 %

B

RDL (CTO)

3 x 10 @ 68, 70, 74 %

C

Pendlay Rows (CTO)

3 x 10 @ 68, 70, 74 %

D

Dumbbell Bench Press (CTO)

3 x 12

E

Upright Rows (CTO)

3 x 12

F

Dips (CTO)

4 x 12

Coach
coach-avatar Tom Osmond

I am a strength and conditioning coach with 6+ years experience in olympic and elite sport. Passionate about helping people transform their lives through strength training.

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Ready to get Stronger and Transform your Physique?

Following this program will be the best purchase you make this year and guarantee you results if you stick to the program and apply yourself.

Start My 7-Day Free Trial
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FAQs
How many days a week do I need to train?
There are 4 lifting days and 2 conditioning days. The conditioning days are optional but I recommend everyone does them if you get no other forms of cardiovascular exercise for health and performance purposes.
How long is each session?
Depending on the phase of the program some sessions may take up to 90 minutes during the higher volume weeks, but most will be around 60-70 minutes. It is possible to superset exercises to make the program shorter based on persaonl preference.
The Proof
verified-athlete-avatar Ollie Hayes

Ex Professional Rugby Player

Verified Athlete

""Having played professional rugby I've had S&C coaches at Bristol Rugby, Worcester warriors and Leeds Carnegie. I can honestly say that Tom's program was quality, I got great results from this program and it was enjoyable. I set an all time PB on my Bench Press with this program""

verified-athlete-avatar Will French

Rugby Player

Verified Athlete

""Toms online programming is excellent, easy to access through the app and makes it simple for you. He is very knowledgable and quick to reply if you have any questions. I made significant progress with my strength and physique whilst following this program""

Join Your Virtual Gym

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

Strong Physiques
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Strong Physiques
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Strong Physiques
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