Elevating Physiques - 5x/week Training Group

Michaela Peramaki

Coach
Dr. Michaela Peramaki

Elevating Physiques is a bodybuilding focused team that is made for committed, natural lifters who want to gain muscle as fast and efficiently as possible. You won't have to guess anymore about whether or not what you're doing is going to bring you results.

In this 5-day a week hypertrophy team I account for intensity, volume, tempo, rest, and recovery to ensure that progressive overload is occurring and that your muscles will have no choice but to grow.

Before you begin this program, make sure that you are sleeping well, eating enough protein, and are COMMITTED to pushing yourself to reach your muscle growth goals. Expect to work and push yourself extremely hard each day in the gym. Expect to get results.

$29 / mo
Get Elevating Physiques - 5x/week Training Group
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Expert Guidance
With my extensive background and knowledge as a bodybuilder, strength and conditioning coach, fitness coach, and Doctor of Physical Therapy, you’ll get professional insights and tips that go beyond the basics.
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Less than $1 a Day
Improve your health, your body, and your self-confidence for less than $1 a day.
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Evidence-Based Coaching
With my extensive background and knowledge as a bodybuilder, strength and conditioning coach, fitness coach, and Doctor of Physical Therapy, you’ll get professional insights and tips that go beyond the basics.
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 5 days per week
Daily evidence-based hypertrophy training to help you build muscle as fast and efficiently as possible.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
You'll have a coach who will hold you accountable and provide the feedback you need to grow
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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.
Equipment
Required
Machines // Dumbbells // Barbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1: Upper

A

Weighted Bent Knee Leg Raises on Dip Machine

B

Machine chest press

C

Single arm lat pulldown

D

T-Bar Row

E

Dumbbell lateral raise

F

Poliquin Push-downs

G

Stability Curls - Alternating Arms

Monday
Week 1 Day 2: Lower

A

Calf Press

B

Hip thrusts

C

Leg extensions

D

Hack Squat

E

Lying Hamstring curls

F

Forward Lean - Hip Abduction Machine

Tuesday
Week 1 Day 3
Wednesday
Week 1 Day 4: Push

A

Glute Ham Ab Crunch

B

Machine incline chest press

C

Machine chest fly

D

Shoulder Press Machine

E

Triceps Cable Overhead Extensions - Seated

F

Lateral Raises - Bench Supported

G

Cross-Body Tricep Extensions

Thursday
Week 1 Day 5: Pull

A

Pullups - Wide Grip

B

Row - Bench Supported SA

C

Chest Supported DB Wide Grip Row

D

Preacher curl

E

Cable Rope Hammer Curls

F

Cable Rear Dely Fly (single arm)

Friday
Week 1 Day 6: Legs

A

Calf Press

B

Stiff Leg Deadlift

C

Bulgarian SS with DB - Quad Focus

D

Seated Hamstring Curls

E

Leg extensions

F1

Hip abduction machine

F2

Hip adduction machine

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