The Female Redesign: Training by Tom Hobbs in TrainHeroic

The Female Redesign

Coach Tom Hobbs

Coach
Tom Hobbs

Follow along with the same methods that I use with my premium clients. You can use this programming no matter if you're looking to drop body fat or add muscle.

With the emphasis on building your Glutes, Back and Shoulders to create that physique you've always dreamed of!

We will change training phases every 4 weeks and there will be 3 total phases in each 12 week training cycle.

You have access to me and the other legends doing this program in the interactive group chat, where we can trouble shoot, share wins, critique form, and just get better together!

Let's work!

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Direct Access To Tom
Through the group chat, we can address all your challenges, go over form and make sure you have all you need to succeed!
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No More Wasting Your Time
Train with structure and purpose, and stop flying blind in the gym!
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Only $2 Per Day!
Affordable and full of value!
Features
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Programming 5 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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Delivered through TrainHeroic
Sweating over a 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
Barbell // Leg Press // Dumbbels // Cables // Bench // Pull Down / Row
Recommended
Lying Leg Curl // Seated Leg Curl // Leg Extension
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower 1

A1

Barbell Romanian Deadlift

12, 10, 8, 8

A2

Split Squat - Front Foot Elevated

12, 10, 8, 8

B1

Barbell Hip Thrust - 1/4 Rep

12, 10, 8

B2

Goblet Squat - Heels Elevated

12, 10, 8

C

Lying Leg Curl

3 x 12

Tuesday
Upper 1

A1

DB Shoulder Press - 65 Degree Bench

12, 10, 8, 8

A2

Lat Pull Down - Pronated

12, 10, 8, 8

B1

Seated Row - Neutral

12, 10, 8

B2

Lateral Raise - Chest Supported

12, 10, 8

C

Tricep Extension - Overhead - Rope

12, 10, 8

Wednesday
Lower 2

A1

Kas Glute Bridge

12, 10, 8, 8

A2

Reverse Drop Lunge - DB

12, 10, 8, 8

B1

Leg Press - Shoulder Width

12, 10, 8

B2

45 Degree Back Extension

12, 10, 8

C

Leg Extension

12, 10, 8

Friday
Upper 2

A1

Assisted Pull Up - Neutral

12, 10, 8, 8

A2

Seated Row - Pronated

12, 10, 8, 8

B1

DB Chest Press - 30 Degrees

12, 10, 8

B2

Lateral Raise - Cable Hand Height

12, 10, 8

C

Kneeling Face Pull

12, 10, 8

Saturday
Lower 3

A1

Split Squat - Back Foot Elevated

12, 10, 8, 8

A2

Leg Press - Glute Focus

12, 10, 8, 8

B1

Seated Leg Curl

12, 10, 8

B2

DB Romanian Deadlift

12, 10, 8

C

Glute Med Kickback - Cable

12, 10, 8

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What Are You Waiting For?

Let's get to work!

Start My 7-Day Free Trial
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FAQs
Is There Any Nutrition Included?
No - This is reserved for my 1 on 1 clients as it requires individual attention
Am I Being Coached By Tom
Yes to an extent. Whilst the programming is more generic, these are the same methods and style of programs I use with all my clients
Can I Get My Form Critiqued
Yes - Through the group chat, you can upload videos for review
What If I Can't Do An Exercise Prescribed?
There will be a swap included in the exercise notes, otherwise message the group chat for further advice
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When you join a team you’re getting more than programming, you’re joining an online community.

The Female Redesign
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The Female Redesign
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The Female Redesign
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The Female Redesign