Fitness For Humans 4-Full Gym

Fitness for Humans

Coach
Anna Schoener

Fitness for Humans Full Gym program is for those who have some experience lifting weights and have access for a full range of equipment.

I want FFH to be accessible for everyone so when you sign up for this program, you'll get a code to access the DB-only program in case you need that too!

Workouts are designed to be simple and easy to follow. There's already too much information out there about picking the perfect exercise, rep count, etc. This is designed so you don't have to wonder whether or not you have the right exercises or are doing enough reps. All the information is there for you, you just get to follow along!

$39 / mo
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Build Strength
Workouts are designed to be progressive. You will be able to track your progress along the way so you can challenge yourself in every single workout.
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Progressive Workouts
We work in 4-week cycles. You'll see the same workout for 4 weeks so that you can get to know the exercises, get really good at them, and test your limits with each workout. Each cycle is meant to build on the last. So while you'll see new exercises every 4 weeks, we'll use what you learned in the previous cycle to help you make gainz in the current cycle.
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Strength First
The bulk of your workouts are built around strength training. Our main focus is building muscle. You'll get two lower body and two upper body workouts each week. However, you will have two optional cardio days too! One will be a lower intensity cardio day and one high intensity cardio day.
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Two programs for the price of one
You get access to both the full gym and the dumbbell-only program. When you sign up, you'll get an access code to hop on the DB-only program for free!
Features
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Access to your coach
Use the chat feature to ask questions, post form check videos, and for accountability!
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Programming 6 days per week
4 Strength Training workouts per week (two upper, two lower), 1 optional low-intensity cardio day, 1 optional high-intensity cardio day.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Say goodbye to wondering what to do in the gym! All you have to do is sign up, download the app, and walk through those doors. You got this!
Equipment
Required
Barbell // Dumbbells // Machines (Leg Extension, Leg Curl, Shoulder Press, etc) // Plates
Recommended
Resistance Bands // Yoga Mat
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower/Core 1

Conditioning

A

Lower Body Warmup

Warmup 5-7+ min cardio of choice 2-3 Rounds: 12 total 90/90 Hip Switch 5 each World's Greatest Stretch Mobility 12 total BW Cossack Squat 12 BW Good Mornings 12 total Alt Reverse Lunge 5 Inchworms All of these exercises are in the TrainHeroic exercise library! This is optional. You can always do extra warmup sets before your work sets!

B

Barbell Front Squat

C

Barbell RDL

D

Dual DB/KB Front Rack Step Up

E

DB Goblet Cyclist Squat

F1

Wall Deadbug

F2

DB Sit Ups

G

Eccentric S/L Ankle Flexion

Monday
Upper Push

Conditioning

A

Upper Body Warmup

Upper Body Warmup 5-7+ min cardio of choice 2-3 Rounds: 5 Cat/Cow 5 Inchworms 8 Hand-Release Push-Ups 8 Supermans 16 total Swimmers All of these exercises are in the TrainHeroic exercise library. This is optional. You can always do extra warmup sets before your work sets!

B

Barbell Bench Press

C

Barbell Strict Press

D

DB Incline Chest Press

E

Seated DB Arnold Press

F1

Hand-Release Push Up

F2

DB Front Raise

G1

Cable Tricep Pushdowns

G2

DB Overhead Tricep Extension

Tuesday
Optional Cardio Z2

A

Cardio

Wednesday
Lower/Core 2

A

Sumo Barbell Deadlift

B

Leg Press

C

DB Rear Foot Elevated Split Squat

D

Barbell S/L Hip Bridge

E1

Plank Body Saw

E2

Superman Swimmers

Thursday
Upper Pull

Conditioning

A

Upper Body Warmup

Upper Body Warmup 5-7+ min cardio of choice 2-3 Rounds: 5 Cat/Cow 5 Inchworms 8 Hand-Release Push-Ups 8 Supermans 16 total Swimmers All of these exercises are in the TrainHeroic exercise library. This is optional. You can always do extra warmup sets before your work sets!

B

Neutral Grip Pulldown

C

Barbell Upright Row

D

Foot-assisted Pull-Up

E

S/A DB Row

F1

Straight Arm Lat Pulldown

F2

DB Shrugs

G1

Barbell Bicep Curls

G2

DB Hammer Curl

Friday
MetCon (Optional)

Circuit

A

10 min warm-up on cardio equipment of choice

B1

Treadmill Work

B2

Standard Push-Up

B3

DB Alt Reverse Lunge

B4

Hi Lo Plank

B5

Treadmill Work

Coach
More from Fitness for Humans
coach-avatar Anna Schoener

Hi! I'm Anna and I'm the human behind Fitness for Humans. I want to help you find the balance between reaching your goals and doing it in a way that works best for *you.* I believe in the long haul. You won't see any six-week challenges, "fat-blasting" workouts, or exercises to "snatch" your core. This is fitness designed for humans by a human. We keep it simple, stay patient, and get shit done.

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