F3 Training: Training by Eric Rayer in TrainHeroic

F3 Training

F3 Training

Multi-sport, Strength & Conditioning, General Fitness
Coach
Eric Rayer

Get stronger, become more athletic, and look better without spending hours in the gym.

F3 Training is designed for the individuals who don't have the time to spend hours in the gym but want to continue to see results in the weight room. As a husband, father, and former collegiate basketball player, I created F3 training to help me continue to move and feel like an athlete, increase strength, and build muscle without sacrificing my time in the gym.

F3 Training is a 4 day Upper-Lower split (with an optional Core day) that focuses on getting stronger, building muscle, and increasing athleticism to help you look and feel your best.

There is no guess work required when you join the team. I provide warm-ups and cool-downs for each workout, videos on how to perform each exercise; as well as exact sets, reps, and rest times for each exercise. The only thing you need to worry about is working hard and pushing yourself each workout.

For less than $1 per workout, you can take your strength, athleticism, and physique to the next level. So, how important to you is your health? Join the team today!

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Quality over Quantity
You don't need to spend hours in the gym to achieve great results. F3 training provides 4 high-quality training sessions (with an optional 5th day) designed to maximize your time spent in the gym.
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Workouts at your fingertips
“If You Fail to Plan, You Are Planning to Fail” - Benjamin Franklin. It's time to stop going to the gym without having a plan. With workouts delivered straight to your phone, you know exactly what to do the next time you hit the gym.
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Be a part of the Team
F3 training is more than just a training program, it's a community that is simply trying to be better everyday. We help each other get stronger, stay accountable, and will always be there to hype each other up when setting a new PR!
Features
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Access to Me
Questions, comments, or concerns? I will be available on the app to help answer any questions and support you along the way.
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Programming 4 days per week
4-day Upper Lower split with an optional 5th day included to help you achieve your fitness goals!
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The Team
Join a team of like minded individuals that keep each other accountable and push you to be your best. We are all in this together!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The team and I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbbells // Kettlebells // Squat Rack // Bench
Recommended
Resistance Bands // Med Balls // Cable Machine // Space to Sprint // Cardio Machine (bike, rower, treadmill)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
F3 - Upper Body Wk 1

Prep

A

Upper Body Warm-Up 1

2-3 rounds, rest 60s per round 1. YTW 5 reps 2. Band Pull Apart 15 reps 3. Tall Plank to Alt Toe Touch 10 reps/side

B1

DB Shoulder Press (neutral grip)

12, 10, 8, 8

B2

Single Arm DB bird dog row

4 x 10

C1

Lat Pulldown

15, 12, 10

C2

Push-Up

3 x 10

D1

DB Bicep Curls

3 x 12

D2

DB Skullcrushers

3 x 12

D3

Side Plank Rotations

3 x 20

E

Sprint

Recovery

F

Upper Body Cool down 1

2-3 rounds, 1 min per exercise 1. Passive Pull-Up hang - accumulate 1 min total 2. Tricep stretch 3. Child Pose Lat stretch

Tuesday
F3 - Lower Body Wk 1

Lower Body Warm-Up 1

A

2-3 rounds, rest 60s per round 1. World's Greatest Stretch - 5 each side 2. Weighted Kang Squat - 10 reps 3. Patrick Step Ups - 10 reps each side

B1

Heel Elevated Goblet Squat (Narrow stance)

12, 10, 8, 8

B2

Squat Jump

4 x 5

C1

DB Split Squat

3 x 10

C2

DB RDL

3 x 10

D1

Iso Lunge Hold

3 x 20

D2

Walking Lunges

3 x 10

D3

Tall Plank Knee to Elbow

3 x 10

Lower Body Cool down 1

E

2-3 rounds, 1 min per exercise 1. Couch Stretch 2. Butterfly stretch 3. 90/90 Hip stretch

Wednesday
F3 - Core training

A1

Bear Crawl

3 x 15

A2

Landmine Bar Twist

3 x 10

A3

Ab rollout

3 x 10

B1

Weighted Plank Hold

3 x 00:45

B2

Oblique Side Crunch

3 x 10

B3

Hollow Rock

3 x 20

C1

1/4 Turkish Get Up

3 x 5

C2

Russian Twist

3 x 40

C3

Hanging Knee Raise

3 x 10

Thursday
F3 - Upper Body Wk 1

Upper Body Warm-Up 3

A

2-3 rounds, rest 60s per round 1. Pass-through 10 reps 2. Crab Walk 10m 3. Inverted Row 10 reps

B1

Bent Over Row

12, 10, 8

B2

Alternating DB Bench Press

3 x 10

C1

Single Arm Landmine Shoulder Press

10, 8, 6

C2

DB Pullover

3 x 10

C3

DB Lateral Raise

3 x 10

D1

Barbell Bicep Curl

3 x 10

D2

DB Overhead Tricep Extension

3 x 10

D3

Kettlebell Horn Curl

3 x 10

D4

Tricep Rope Pulldowns

3 x 10

Upper Body Cool Down 2

E

2-3 rounds, 60s per exercise 1. Chest Stretch 2. Child Pose with reach through 3 Prayer stretch

Friday
F3 - Lower Body Wk 1

Prep

A

Lower Body Warm-Up 3

2-3 rounds, rest 60s per round 1. Bird Dog - 10 reps 2. Banded Hamstring Curl - 10 reps 3. SL Glute Bridge - 10 reps each side

B

Deadlift

12, 10, 8, 8

C1

Hip Thrust

10, 8, 6

C2

Single Leg RDL

3 x 8

D1

Front Foot Elevated Reverse Lunge

3 x 8

D2

Russian KB Swing

3 x 10

Conditioning

E

Finisher

3 rounds: 20m DB/KB Farmer Carry 15 Gorilla Row 10 DB Deadlift

Recovery

F

Lower Body Cool Down 2

2-3 rounds, 1 min per exercise 1. Pigeon stretch 2. Seated Straddle stretch 3. Seal stretch

Saturday
Rest Day

A

Rest

For Completion

Coach
coach-avatar Eric Rayer

Husband, Father, Coach, Trainer

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FAQs
Who is this training for?
F3 Training is designed for anyone who wants to see results in the gym without sacrificing their time.
How long is a typical workout?
A typical workout will be anywhere from 45-60 minutes. Rest periods can be shortened to make the workout even shorter.
What if I miss a workout?
If you miss a workout, you can always make it up another day. Life happens though and sometimes you need to skip a workout from time to time. Don't worry, I get it.
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