F&F BodyBuilding: Training by Sean Cohen in TrainHeroic

Fit300

Coach
Sean Cohen

You're already going to the gym.

You already have the motivation.

Don't pay hundreds of dollars for a personal trainer who is just going through the motions. 

Join our team and start seeing the results you want to achieve. 

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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New workouts delivered weekly
Stop getting bored, stop doing the same workouts each week. Expand your mind and your exercise routine We deliver new workouts as consistent as the changing tides. Never worry about programming again
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 7 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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 PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
BarbellsDumbbellsMachines
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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 & Triceps1

A

Seated Incline DB Curls

4, 4, 4, 4, 6, 8

B

Barbell Reverse Curl

15, 12, 10, 10

C

Cable Curl

15, 12, 10, 10

D

Machine Preacher Curl

12, 10, 8, 8

E

Iso Hold DB Curl

10, 8, 6

F

Skull Crushers

4, 4, 4, 4, 6, 8

G

DB Overhead Tricep Extension

15, 12, 10, 10

H

Tricep Pushdown

15, 12, 10, 10

I

DB Tricep Extension

12, 10, 8, 8

The Proof
verified-athlete-avatar Sean Cohen

Im not only a coach, I am also a client

Verified Athlete

"I needed to help myself because all the information was confusing or "new" or just plain off. I got back to the basics, stayed consistent and my results speak for themselves. You don't need multiple hours a day dedicated to the gym. Just consistency and hard work."

Join Your Virtual Gym

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

F&F BodyBuilding
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F&F BodyBuilding
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F&F BodyBuilding
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