Gains Blueprint

Nexus Performance -

Coach

Logan Bayus

My coaching is built for dedicated lifters who want more than just basic workouts but its for those who want real results backed by proven training methods. Whether you’re chasing PRs, building serious muscle, or dialing in strength and conditioning, join our dialed blueprint to match your training and experience level. You’ll get expert guidance, accountability, and the exact blueprint I’ve used with athletes and myself to break through plateaus and keep progressing. If you’re ready to stop guessing and start growing, this is the exact blueprint you’ve been looking for.

$45 / mo

Get Gains Blueprint

Overall Strength

By completing two upper and two lower body days we hit all muscle groups needed and then some to build the strength you need to continue your growth

Well Rounded

We make well rounded athletes and lifters. We don't shy away from any movements. If it will make us better, its in the program

Progressive Overload

Optimal gains from progressive overload. Increasing sets and reps and or weight will set you on the right path to see maximal growth within this program.

Features

Access to your coaches

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

Programming 4 days per week

Split into 2 upper body days utilizing a push and a pull day. 2 lower body days with quad focus and glute focus hitting hamstrings on both days.

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

We outgrew our PDF Send-outs. This Blueprint and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Most Public & Private Gym Membership

Recommended

Barbell // Dumbbell

Sample Week

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

Sunday

2025-8-22

Warm-Up

10, 10, 10, 10, 10, 5, 10

Close Grip Bench Press

4 x 10

Hammer Curl - Standing

3 x 10

Lat Pulldowns

4 x 8

Tricep Pushdowns

3 x 8

Cable Crunch

3 x 10

Single Arm DB Row

3 x 10

Cable Fly - High to Low

3 x 10

Overhead Cable Tricep Extension

3 x 10

Wednesday

2025-08-25

Warm-Up

10, 10, 10, 10, 10, 5, 10

Leg Press

4 x 8

Barbell RDL

3 x 8

Front Foot Elevated Split Squat

4 x 6

Leg Raises

4 x 8

Hip Thrust

3 x 10

Treadmill Work

1 x 30:00

Thursday

2025-08-26

Warm-Up

10, 10, 10, 10, 10, 5, 10

DB Bench Press

4 x 10

Seated Cable Row

4 x 8

V-Ups

4 x 8

DB Shoulder Press

4 x 8

Cable Fly, Low to High

3 x 10

Decline Sit Up

3 x 10

DB Lateral Raise

3 x 12

Push-Up

1 x 50

Saturday

2025-08-28

Warm-Up

10, 10, 10, 10, 10, 5, 10

Hack Squats

10, 6, 6, 6

Bulgarian Split Squats

4 x 6

Hamstring Curls

3 x 10

DB Lateral Lunge

4 x 6

Walking Lunge

3 x 20

Alternating V-Ups

3 x 16

Treadmill Work

1 x 30:00

Coach

More from Nexus Performance -

Logan Bayus

What's up everyone, my name is Logan Bayus, and I have been in the strength and conditioning field for just over 5 years now. I have trained with several Pro/Collegiate athletes in various different sports. Whether you’re chasing a scholarship, a championship, or just the best version of yourself, I’ll give you the tools, programming, and mindset to get there.

Your opportunity is here

Capitalize on your opportunity that is right Infront of you. The blueprint is trialed and tested to bring you sure results if you're willing to take your training to the next level

Get Gains Blueprint