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Phatty Cake

Miss Frizzle's Fitness

Coach
Rusty: Miss Frizzle of Fitness

Phatty cake is about getting you gains! This is a 12 week intermediate level program that will have you in the gym 5 days a week. Although this program prioritizes leg and glute growth, we will still spend a good deal of time focusing on your upper body to ensure we make some serious full body progress

Every 4 weeks we'll enter a new phase of programming that will build off of the previous one.

Part of what makes this program so effective is that we'll be working with different rep ranges, tempos, and intensity techniques that will guarantee progress if you can guarantee to bring your best and push yourself each workout.

Only sign up if you're ready to commit. I've got a bus full of seats and I only want committed.

Now let's go, you've got first set.

Patty cake? More like phatty cake.

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Stop Second Guessing
No more bouncing between programs wondering if it's working. Now you have a program that tells you exactly what to do, and it works
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Start Seeing Progress
If you’re tired of trying program after program without feeling better or accomplishing any of the goals you have in mind then it’s time to try something new...
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Find a Support Tribe
This isn't just a community - it's a culture, and you don't have to do it alone. Ask questions, post success, share as much as you like or sit back and read along. Whatever you need – we’re here to support you. Journey with us as we become our best
Features
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Access to Me, The Frizz
You'll be able to ask questions and get direct answers to help you feel confident in implementing the program
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Programming 5 days per week
Daily workouts that focus on strength and conditioning to develop your physique and improve your performance in the gym and everyday life
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Exercise Demos
I've made sure to provide videos that showcase exactly what each movement should look like. Some videos are from me, some are from other great coaches
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Effective Instructions
This isn't your average programming! I'm giving you as much detail as possible on how to effectively execute each workout and training phase
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Not just a Team - a Culture
We're all from different walks of life with one thing in common: training hard and becoming our best. Real people, getting real results
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Delivered through TrainHeroic
An online experience that delivers.
Equipment
Required
Barbell // Cables // Dumbbells // Plate Loaded Machines // Gym Machines (Leg Curl, Leg Ext)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Legs (Heavy)

A

Back Squat

12, 10, 8, 8

B

Barbell Hip Thrust

4 x 8

C

Leg Press

10, 10, 8, 8

D1

Romanian Deadlift

15, 12, 10, 8

D2

Side Plank

3 x 0:30

Monday
Upper (Heavy)

A1

DB Shoulder Press

15, 15, 12, 10

A2

Seated Incline DB Curls

3 x 15

B1

Lat Pulldown

12, 10, 8, 8

B2

Tricep Pushdown

3 x 20

C1

DB Lateral Raise

20, 20, 15, 12

C2

DB Bench Press

3 x 12

Wednesday
Legs (Moderate)

A

45 Degree Glute Focus Back Extension

3 x 20

B

DB Rear Foot Elevated Split Squat

20, 15, 12

C

Sumo Barbell Deadlift

12, 10, 8, 8

D

Glute Focused Step Ups

15, 12, 10

E

Leg Extension

20, 17, 14, 12

Thursday
Upper Body (Pump)

A1

DB Lateral Raise

4 x 20

A2

Incline DB Row

20, 17, 15, 15

B1

Seated Clavicular Fly

3 x 15

B2

Cable Lat Pullover

20, 17, 15

C1

Rope Hammer Curl

20, 17, 15

C2

Cable Rope Front Raise

20, 15, 15

Friday
Legs (Pump)

A

KB Deadstop Bulgarian Split Squat

4 x 20

B1

Leg Press

20, 18, 15, 15

B2

1 + 1/4 Lying Leg Curl

4 x 8

C1

DB Kang Squat

3 x 25

C2

Plank

3 x 1:00

D

B Stance RDL with Rotation

3 x 20

Coach
coach-avatar Rusty: Miss Frizzle of Fitness

Fitness Coach, Cereal Lover. I've been working in the fitness industry for 10 years. In that time I've been a trainer, group instructor, amateur boxer, powerlifter, and even cardio bunny. I've worked with hundreds of athletes helping them build the empowered body and life they want. Until now you may have believed some things aren’t possible for you. I’m here to tell you - you can do anything

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Now is the perfect time

The best time to start was 2 years ago. The second best time to start is right now. Time is the only resource we don’t get back. There is no better time than now. You can do anything. Let's go

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Alicia

Get Stronger

Verified Athlete

"Following Rusty's programming had me at my strongest and most capable self"

verified-athlete-avatar Kristen

Build Healthy Habits

Verified Athlete

""When I first started I did not enjoy working out. It felt like a task I had to do. I can't believe I have now been following Rusty's at home programming for more than a year and it's something I actually look forward to doing. I'm stronger, I eat better, my life has changed for the better""

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Weight Loss

Verified Athlete

"I didn’t realize the journey would be so much more than “a gym workout”. It’s amazing how things manifest – things that are rooted deep in my childhood. Rusty is so much more than a trainer – she is in your corner. I’m so glad to have her in my corner. Not only have I never felt stronger physically, but I feel so much stronger mentally too”"

Join Your Virtual Gym

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

Phatty Cake
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Phatty Cake
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Phatty Cake
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