Hot Seller

Back to the Future

Coach Jake Doleschal

Bodybuilding

Coach

Jake Doleschal

Back to the Future has a simple mission - let's take the time tested methods of the past physique greats, update them with a modern understanding of muscle physiology, and create the most efficient bodybuilding program possible.

Growing muscle requires two things - an adequate stimulus in the gym, and the ability to recover before your next session so you can again achieve an adequate stimulus. Most programs are able to deliver on the first, but few are able to do so in a way that doesn't overburden our ability to recover. This leads to less and less hypertrophy stimulus over time.

The balance of these two things is the key to ongoing results, and it's also why most people never become truly advanced lifters.

Expect to use a range of loading methods, rest-pause methods, and exercise tempos.

Expect to work way harder than other people in your gym, while doing fewer sets and reps.

Expect to focus on your lifts. Expect to track your loads. Expect to progressively overload.

Expect to get strong.

Expect to see better results than ever before.

$30 / mo

Start My 7-Day Free Trial

Direct coaching from me

I've coached almost 1,000 people directly, but never had the opportunity to make my services available like this. Utilise the same methods I use with my personal clients.

Build muscle & get strong

Most programs choose one: muscle or strength. The best way to build more muscle is to use more of our strongest muscle fibres, and the best way to recruit more of them over time is by building strength. Utilising tried and tested strength methods from the pre-steroid era we will build maximal muscle while also attaining maximal strength.

Features

Access to me

You will get access to me and the rest of the community in the team message

Programming 3 days per week

Programs will generally be 3 days per week as I believe this is optimal for natural lifters

Exercise Video Guidance

I'll be performing the exercises right alongside you so you'll know what to do

Detailed, expert instruction

I'll provide every detail you need to maximise your results

Committed Teammates

Train with a community

Delivered through TrainHeroic

Use the TrainHeroic app to easily keep track of progress

Equipment

Required

Fully equipped gym (BBs, DBs, adjustable bench, machines)

Recommended

Lifting straps, micro or fractional plates, weight belt

Sample Week

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

Monday

Week 1 Day 1

Leg Extension - Single Leg

1 x 5

Lying Leg Curl - Single Leg

1 x 5

Calf Press - leg press - single leg

1 x 5

Seated Machine Shoulder Press

8, MAX, MAX

Seated Upper Back Machine Row - Pronated Grip

8, MAX, MAX

Seated Machine Chest Press - Neutral Grip

8, MAX, MAX

Wednesday

Week 1 Day 3

Seated Machine Row -Neutral Grip - Single Arm

1 x 5

Machine Pec Dec - single arm

1 x 5

Cable Lateral Raise - Single Arm

1 x 5

Reverse Pec Dec

8, MAX, MAX

Hip Thrust - Machine

8, MAX, MAX

Machine Hack Squat

8, MAX, MAX

Standing Calf Raise - Machine

8, MAX, MAX

Friday

Week 1 Day 5

Triceps Pressdown - single arm - cuff

1 x 5

Preacher Curl Machine - single arm

1 x 5

Back Extensions - Incline - Front BB

8, MAX, MAX

Leg Extensions

8, MAX, MAX

Seated Around the Worlds - DB

8, MAX, MAX

Lat Pulldown - close neutral grip

8, MAX, MAX

Coach

More from Coach Jake Doleschal

Jake Doleschal

Jake Doleschal is a coach from Australia who has worked with thousands of everyday gym junkies, professional strength athletes, combat athletes, pro bodybuilders, olympic athletes, and strength coaches from around the world, helping them overhaul their health, regain their quality of life, and reach the pinnacle of their physical potential.

FAQs

Do I have to start at the beginning of a new phase?

Each week builds upon the previous week, and the first week of a phase is our opportunity to establish baseline loading. It is always best to begin in week one if possible, but you can still jump in at anytime and use your first week to establish your loads.

How often does the training change?

Most phases run for about 6 weeks, but this can change as I will be keeping a close eye on everyone's progress. I aim to balance the phase length with the duration where we can obtain optimal progress, but not so long that we reach plateaus or that the training gets stale.

Join Your Virtual Gym

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

Back to the Future