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Totem Training and Performance

Bodybuilding, Functional Fitness, Functional Training, Martial Arts, Strength & Conditioning

Coach

Liam Carlin MBA, CPT, CNC, SFC

This functional bodybuilding program will help you forge the aesthetic physique you have always wanted. Using resistance training, bodyweight movements, and metabolic conditioning, this is the program to burn fat, gain muscle, and look good naked.

$30 / mo

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Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is outdated. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Kettlebells // Medicine Balls // Bench // Pull Up Bar // Barbells

Recommended

Resistance Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2023-2-6

Foam Roll

1 x 2:00

Knee Hug

2 x 10

Pigeon Stretch

2 x 0:30

Bird Dog

2 x 20

Stir the Pot

2 x 20

Single Leg RDL

3 x 8

Half Kneel Chop

3 x 10

Curtsy squat

3 x 12

Pistol Squat

3 x 8

Hanging Knee Raise

3 x 15

Monday

Chest and Triceps

Thread the Needle

1 x 10

Crab Toe Touch

2 x 20

Reverse Grip Single Arm Tricep Pushdown

3 x 10

Clapping Push-Up

12, 10, 8

Close Grip Bench Press

12, 10, 8

Skull Crushers

3 x 10

SA DB/KB Bench Press

3 x 8

Chest Stretch in Door Frame

2 x 0:30

Wednesday

Back and Biceps

Cat Cow

1 x 10

Snow Angels

1 x 10

Open Book

1 x 10

Side Plank On Hand

2 x 30

Incline Y Raise

3 x 10

SA DB/KB Row

3 x 8

Barbell Bicep Curl

3 x 12

Lat Pulldown

8, 10, 12

KB Swing

3 x 12

Seated Incline DB Curls

3 x 10

Thursday

Full Body

Kneeling Hip Flexor Stretch

2 x 0:45

Gorilla Reach

2 x 10

Shoulder CAR

2 x 10

Paloff Press

3 x 10

tall kneeling KB halo

3 x 10

BOSU Squats

3 x 15

Medicine Ball Slam

3 x 8

Physioball Leg Curl

3 x 12

Kick Throughs

2 x 20

Butterfly Stretch

1 x 1:00

Coach

More from Totem Training and Performance

Liam Carlin MBA, CPT, CNC, SFC

Liam Carlin received his Master’s from the Indiana University of Pennsylvania. As a life-long exercise enthusiast Liam is well versed in injury risk-reduction, balance and agility, metabolic conditioning and weight-loss, functional bodybuilding, and martial arts training. He is a Certified Personal Trainer, Certified Nutrition Coach, and Stretch and Flexibility Coach through NASM.

Let's sharpen the iron!

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FAQs

Who's this program for?

This is a beginner to intermediate program designed to build an aesthetic physique using principles of functional bodybuilding, bodyweight calisthenics, and circuit training.

Where can I perform these workouts?

These workout are well-suited for a gym setting but can also be performed at home with the right equipment.

How long will these workouts typically last?

These workouts will typically be 40-60 minutes depending on rest periods.

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