Gainsmaxing To The Future

Coach Jake Doleschal

Bodybuilding
Coach
Jake Doleschal

Gainsmaxing to the Future - is about just that - taking the time tested methods of pre-steroid bodybuilding and combining them modern muscle physiology to create the plan that packs on the most amount of muscle possible.

The most efficient hypertrophy program involves two things - providing a growth stimulus to as many muscle fibres as possible, and repeating this again as soon as the stimulus period is over. This requires intentional exercise selection, carefully selected training volumes to ensure recovery, and specific timings.

Expect to use a range of exercises, techniques, and methods to maximise growth.

Expect to work harder and smarter than other people in your gym.

Expect to focus on your lifts. Expect to track your loads. Expect to progressively overload.

Expect to get strong.

Expect to see better results than ever before.

$30 / mo
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Direct coaching from me
I've coached almost 1,000 people directly, but never had the opportunity to make my services available like this. Utilise the same methods I use with my personal clients.
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Build muscle & get strong
Most programs choose one: muscle or strength. The best way to build more muscle is to use more of our strongest muscle fibres, and the best way to recruit more of them over time is by building strength. Utilising tried and tested strength methods from the pre-steroid era we will build maximal muscle while also attaining maximal strength.
Features
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Access to me
You will get access to me and the rest of the community in the team message
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Programming 4 days per week
Programs will be 3-4 days per week to maximise weekly per muscle frequency
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Exercise Video Guidance
I'll be performing the exercises right alongside you so you'll know what to do
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Detailed, expert instruction
I'll provide every detail you need to maximise your results
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Committed Teammates
Train with a community
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Delivered through TrainHeroic
Use the TrainHeroic app to easily keep track of progress
Equipment
Required
Fully equipped gym (BBs, DBs, adjustable bench, machines)
Recommended
Lifting straps, weight belt, glute band // Micro or fractional plates // Gym Pin
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A

Seated Smith Machine Overhead Press - close grip

1 x 10

B

Seated Machine Lateral Raise

1 x 10

C

Seated Machine Chest Press - wide grip

1 x 10

D

Seated Triceps Pressdown - single arm - rope

1 x 10

E

Lat Pulldown - wide pronated grip

1 x 10

F

Seated Machine Row -Neutral Grip

1 x 10

G

Machine Kelso Row - neutral grip

1 x MAX

H

Seated DB Alternating Curls

1 x 10

I

Standing Reverse Grip Curl - Banded

1 x 10

J

Alternating Leg Extension

1 x 10

K

Machine Hack Squat

1 x 10

L

Seated Leg Curl

1 x 10

M

Back Extensions - Incline - Front BB

1 x 10

N

Seated Abduction Machine

1 x 10

O

Seated Adductor Machine

1 x 10

P

Standing Calf Raise - Machine

2 x 10

Wednesday
Week 1 Day 3

A

Seated Behind the Neck BB Press

1 x 10

B

Incline Machine Press - close grip

1 x 10

C

Pec Dec

1 x 10

D

Dips

1 x 10

E

Lat Pulldown - wide pronated grip

1 x 10

F

Seated Machine Row -Neutral Grip

1 x 10

G

Machine Kelso Row - neutral grip

1 x MAX

H

Preacher Curl - Machine

1 x 10

I

Standing Reverse Grip Curl - Banded

1 x 10

J

Leg Extensions

1 x 10

K

Leg Press - quad focus

1 x 10

L

Calf Press - Leg Press

2 x 10

M

Lying Leg Curl

1 x 10

N

Back Extension - banded

1 x 10

O

Seated Abduction Machine

1 x 10

P

Seated Adductor Machine

1 x 10

Friday
Week 1 Day 5

A

Seated Smith Machine Overhead Press - close grip

1 x 10

B

Seated Machine Lateral Raise

1 x 10

C

Seated Machine Chest Press - wide grip

1 x 10

D

Seated Triceps Pressdown - single arm - rope

1 x 10

E

Lat Pulldown - wide pronated grip

1 x 10

F

Seated Machine Row -Neutral Grip

1 x 10

G

Machine Kelso Row - neutral grip

1 x MAX

H

Seated DB Alternating Curls

1 x 10

I

Standing Reverse Grip Curl - Banded

1 x 10

J

Alternating Leg Extension

1 x 10

K

Machine Hack Squat

1 x 10

L

Seated Leg Curl

1 x 10

M

Back Extensions - Incline - Front BB

1 x 10

N

Seated Abduction Machine

1 x 10

O

Seated Adductor Machine

1 x 10

P

Standing Calf Raise - Machine

2 x 10

Coach
More from Coach Jake Doleschal
coach-avatar Jake Doleschal

Jake Doleschal is a coach from Australia who has worked with thousands of everyday gym junkies, professional strength athletes, combat athletes, pro bodybuilders, olympic athletes, and strength coaches from around the world, helping them overhaul their health, regain their quality of life, and reach the pinnacle of their physical potential.

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