DUMP TRUCK ELITE: Training by Darian Gingold in TrainHeroic

DeezyFit Team

Bodybuilding, General Fitness
Coach
Darian Gingold

How many times have you started a workout routine to grow your glutes and saw little results or worse case scenario, GET INJURED! :/

My year-round lower body focused programming will make training fun again. This is a "COMPLETE" program meaning we will work on all parts of the body but the focus of course is that dump truck! 

What makes my programming complete is that I also include warm-up stretches & activation exercises. No more starting a workout cold and unmotivated. Move better, look better, & perform better! Push yourself & compete! Dump truck season is yours! 

DAY 1: GLUTES/QUAD/ABS FOCUSED
DAY 2: BACK & BICEPS
DAY 3: CARDIO/RECOVERY SESSION OR REST
DAY 4: GLUTES/HAMSTRING/ABS FOCUSED
DAY 5: CHEST/SHOULDER & TRICEPS
DAY 6: CARDIO/RECOVERY SESSION OR REST
DAY 7: REST DAY!

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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INJURY PREVENTION & AVOID OVERTRAINING
EVERY WORKOUT INCORPORATES MOBILITY, FLEXIBILITY & ACTIVATION EXERCISES BEFORE YOUR TRAINING SESSION BEGINS TO GIVE YOU THE MOST COMPLETE TRAINING EXPERIENCE AROUND! IN ADDITION, WE HAVE TWO DAYS DEDICATED EACH WEEK JUST TO RECOVERY
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YEAR-ROUND PROGRAMMING
THERE IS NOT EVER A BAD TIME TO START. NO MATTER WHEN YOU JOIN. NO MORE RANDOM WORKOUTS. COMPETE AGAINST OTHERS AND YOURSELF AND SEE WHAT YOU ARE CAPABLE OF.
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KEEP IT SIMPLE STUPID
WORKOUTS ARE EFFECTIVE AND CHALLENGE YOU IN THE RIGHT WAY. NOT JUST MAKE YOU TIRED! NO LEAVING THE GYM FEELING DEFEATED AND UNACCOMPLISHED. TRAIN SMARTER, NOT HARDER
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COACHING NOTES
I WRITE NOTES ON EACH WORKOUT FOR THE ATHLETE LOOKING TO FURTHER THEIR THOUGHTS. NOT OFTEN ARE WE CHALLENGED TO THINK DIFFERENTLY DURING A WORKOUT! THAT TIME IS OVER. I HIGHLY RECOMMEND READING THROUGH THEM AS IT WILL DELIVER THE BEST RESULTS FOR YOU. UNDERSTAND THE PURPOSE AND INTENTION BEHIND THE WORKOUT
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MOVE BETTER, LOOK BETTER, PERFORM BETTER
THE MOST IMPORTANT OF ALL. YOU. MOVE BETTER: A WORKOUT PROGRAM THAT WORKS ON YOUR MOVEMENT PATTERNS, & ASSISTS IN KEEPING YOU WELL-ROUNDED ATHLETE LOOK BETTER: IT IS IMPORTANT THAT YOUR PHYSIQUE IS UP TO YOUR STANDARD. NUTRITION IS EVERYTHING. GET NUTRITIONAL GUIDANCE TO GET THAT BODY RIGHT! PERFORM BETTER: LEARN NEW EXERCISES, GAIN NEW INSIGHT ON ALL OLD EXERCISES AND BE ABLE TO LIFT MORE!
Features
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Access to your coaches
Send a video, ask a question. Get that extra help to better help you succeed in your training. Give 24 hours to respond
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Programming 6 days per week
Daily mobility, activation & 4 strength training days per week 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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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
Recommended
Full Gym Needed:​BarbellDumbbells (light and heavy)Long & Mini BandsCable MachineGeneral Exercise MachinesPull/Dip Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Body Measurements

A

Body Weight

B

Body Fat %

Monday
Glutes, ,Quads & Calves

Prep

A

Glute Activation #1

10 Minutes of Stairmaster THEN: 2 Rounds of each movement: 20 Mini Band Glute Kickback (each side) 20 Mini Band Fire Hydrants (each side) 20 Mini Band Squat

B

DB Hip Thrust

4 x 10

C1

DB Sumo Squat

3 x 12

C2

Dumbbell 3-Point Calf Raise

3 x 24

D

Cable Glute Kickback

3 x 12

E

Seated Single Leg Press

3 x 10

F

Barbell Walking Lunge

3 x 8

G

Machine Leg Extension

3 x 12

Strength/Power

H

Abs - Isolation

3x15 reps each movement: (Movements must be slow and intentional, do each exercise individually) Hanging Knee Raise Decline Sit Ups Supermans DB Side Bends

Tuesday
Back & Biceps

A1

Single Arm Cable Lat Pulldown

3 x 12

A2

Tall Kneeling DB Bicep Curl

3 x 15

B

Bench Single Arm DB Row

3 x 10

C1

Internal Rotation DB Bent-Over Back Fly

3 x 8

C2

DB Bent-Over Back Fly

3 x 8

D1

Neutral Grip Lat Pulldown

3 x 15

D2

Barbell Bicep Curl

3 x 10

E

Pull-Up

10, 10, 8, 8

Wednesday
Cardio - Light Recovery

A

Stairmaster

Thursday
Glutes & Hamstrings

Prep

A

Glute Activation #1

10 Minutes of Stairmaster THEN: 2 Rounds of each movement: 20 Mini Band Glute Kickback (each side) 20 Mini Band Fire Hydrants (each side) 20 Mini Band Squat

B

DB Glute Bridge

4 x 12

C1

DB Sumo Squat

3 x 12

C2

Swiss Ball Hamstring Curl

3 x 15

D

Cable Pull Through

4 x 12

E1

DB Deadlift

3 x 10

E2

Machine Hip Abduction

3 x 15

F

Machine Seated Hamstring Curl

3 x 12

Conditioning

G

Abs - Isolation-

3x30 secs each movement Plank Tension Wall Walks Ab Wheel Rollout Bench Knee Tuck Bench Leg Raise

Friday
Chest, Shoulder & Triceps

Prep

A

Warm-Up (Upper Body)

10-20 minutes of cardio THEN 2 Rounds of each movement: Wall Goodmorning Stretch x 60 secs 1/2 Kneeling Pallof Press Iso hold x 30 secs each side Supermans x 15 reps Forearm Plank x 1 min

Prep

B

Shoulder Activation #1

Triple Set: Without putting the dumbbells down. Complete all reps in the parentheses without putting the dumbbells down if possible. 3 x (8-6-4-2) DB Front Raise DB Lateral Raise DB Shoulder Press + Adduction Ex. 1 Set = 8 DB Front Raise, 8 DB Lateral Raise, 8 DB Shoulder Press w/ Abduction, 6 DB Front Raise, 6 DB Lateral Raise, 6 DB Shoulder Press w/ Abduction, 4 DB Front Raise, 4 DB Lateral Raise, 4 DB Shoulder Press w/ Abduction, 2 DB Front Raise, 2 DB Lateral Raise, 2 DB Shoulder Press w/ Abduction

C

Dips

3 x 10

D1

Cable Rope Tricep Extension

3 x 12

D2

Barbell Upright Row

3 x 12

E

DB Bench Press

3 x 10

F1

Seated Overhead DB Extension

3 x 12

F2

DB Supinated Chest Fly

3 x 10

Saturday
Cardio - Light Recovery

A

Stairmaster

The Proof
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DUMP TRUCK ELITE
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DUMP TRUCK ELITE
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DUMP TRUCK ELITE
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