Fit300

Coach
Sean Cohen

Your coach and I will be your system of accountability throughout your entire athletic journey whether that is weight-loss, muscle gain, strength building, or a combination of your choosing.

We will communicate via text/email/phone call/zoom/chat in the app. 
What do you get?
  1. An initial plan based on a deep review of your questionnaire with your health, athletic, and diet history
  2. Regular check-ins with my feedback and commentary​
  3. Adjustments to your plans as needed based on your progress and satisfaction
  4. Answers to all of your questions
  5. Customized Nutrition Coaching
  6. Customized Training Coaching
  7. Rest/Recovery/Mindset Coaching
  8. Free App
  9. Access to all training programs
Features
6 sessions per week
Must use App app to view and log training
Team Training
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Personalized nutrition plan
Our registered dietitians will work with you to create a customized nutrition plan that fits your specific needs and goals, delivered directly to you via our online platform.
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Virtual workout sessions
Join our certified personal trainers for daily virtual workout sessions, designed to boost your energy levels and increase your overall fitness. All delivered via the app for accountability.
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Daily accountability
Our team of experts will provide daily check-ins to help you stay on track and reach your goals, all through our secure online platform. 24/7 support: Our team of experts will be available to you 24/7 via email and messaging, offering support, guidance, and encouragement every step of the way.
Features
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Programming 6 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
This will be unique to your situation 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Quads & Adductors 1

A

Back Squat

4, 4, 4, 4, 6, 8

B

Leg Extension

15, 15, 12, 12, 10, 10

C

Leg Press

12, 10, 8, 8

D

Hack Squat

12, 10, 8, 8

E

Smith Machine Squat

F

Adductor Machine

15, 15, 12, 12, 10, 10

Monday
Chest Forearms Light Shoulders1

A

Decline Machine Press

4, 4, 4, 4, 6, 8

B

DB Fly

15, 12, 10, 10

C

Incline DB Bench Press

12, 10, 8, 8

D

Cable Fly

15, 12, 10, 10, 15

E

Barbell Wrist Curl

12, 10, 8, 8, 12

F

DB Lateral Raise

4 x 15

G

Alternating DB Front Raise

4 x 20

Tuesday
Back & Traps1

A

Lat Pulldown

4, 4, 4, 4, 6, 8

B

Lat Pulldown

15, 12, 10, 10

C

Lat Pulldown

12, 10, 8, 8

D

Pendlay Row

4, 4, 4, 4, 6, 8

E

Chest-Supported DB Row

15, 12, 10, 10

F

Seated Cable Row

12, 10, 8, 8

G

DB Shrug

4, 4, 4, 4, 6, 8

H

Barbell Shrug

4 x 20

Wednesday
Hamstrings Glutes Abductors Light Chest1

A

DB Deadlift

4, 4, 4, 4, 6, 8

B

Lying Leg Curl

15, 12, 10, 10

C

Seated Leg Curl

12, 10, 8, 8

D

Partner Nordic Hamstring Curl

E

Box Squat

4, 4, 4, 4, 6, 8

F

Leg Press

15, 12, 10, 10

G

Barbell Hip Thrust

12, 12, 10, 10, 8, 8

H

Abductor Machine

115, 12, 10, 10

I

Incline Bench Press

4 x 15

J

Cable Fly

4 x 20

Thursday
Shoulders Light Back1

A

Shoulder Press

4, 4, 4, 4, 6, 8

B

DB Lateral Raise

15, 12, 10, 10

C

Rear Delt Flyes

15, 12, 10, 10

D

Barbell Upright Row

3 x 15

E

DB Shoulder Press

12, 12, 10, 8

F

Lat Pulldown

4 x 15

G

Seated Cable Row

4 x 20

H

DB Shrug

4 x 20

Friday
Biceps&Triceps10

A

DB Bicep Curls

4 x 12

B

DB Overhead Tricep Extension

4 x 12

C

Machine Preacher Curl

4 x 10

D

Tricep Pushdown

4 x 10

E

Cable Curl

4 x 8

F

Tricep Rope Pulldowns

4 x 8

G

Seated Incline DB Curls

4 x 20

H

Skull Crushers

4 x 20

Saturday
Rest Day
The Proof
verified-athlete-avatar Sean Cohen

40+ Full Time dad, Leads a team of 20+

Verified Athlete

"Small changes and consistency led to great results"

Join Your Virtual Gym

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

1:1 Coaching
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1:1 Coaching
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1:1 Coaching
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