House of Gains

Bio_Fit_Anatomy

Bodybuilding
Coach
Juan Samudio

House of Gains isn't just a fitness program; it's a realm where the legacy of old-school bodybuilding meets the precision of modern science. Like the epic tales of "Game of Thrones" and "House of the Dragon," our programs are a saga of strength, honor, and transformation. Imagine a world where the timeless valor of the Iron Age Titans converges with the strategic brilliance of today's fitness maestros.

Each session is a battle with meticulously crafted workouts forged from the fires of the Golden Era, seamlessly blending iconic vintage exercises with cutting-edge techniques that ensure precise muscle targeting. Just as the ancient houses vied for supremacy, you will embark on a quest for peak performance, wielding the power of both tradition and innovation.

Within House of Gains, you'll find your own Iron Throne, a place where the sweat of classic pump work meets the calculated efficiency of modern science. It's a realm where age-old wisdom and contemporary advancements unite, offering you the ultimate synergy between the heroic past and the unstoppable future. Prepare to conquer your fitness goals and reign supreme in the world of gains. Welcome to your epic journey.

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Old School Science
Our meticulously crafted workouts take inspiration from the middle ages and the Golden Era, drawing inspiration from medieval warriors to legendary figures like Mike Mentzer and Arnold Schwarzenegger enhanced with a scientific approach to maximize their efficiency. You will become a mountain.
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Join The House
Become part of the house filled of like-minded knights who want to feel like they're ready to step into battle and inspire one another to push the boundaries of their training. Remember, you are not alone!
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Training and Guidance
Every knight will receive expert guidance and mentorship, eliminating guesswork and improving technique.
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Be Fit to Rule
Dreams didn't make us kings. Our actions did.
Features
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Access to me
I'll guide you through every training cycle, providing all the information you need to achieve the results you deserve.
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Programming 5 days per week
Experience training sessions that fit easily into your schedule.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
I go more in depth to provide much more than just sets and reps, with detailed instructions, cues, vocabulary, etc... for each day of training.
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Committed Teammates
Join a team that will motivate you to reach your full potential.
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Delivered through TrainHeroic
You can put the lifeless PDF to rest. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Machines // Cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Back, Chest, Abs I

A

Cardio Warm up (Optional)

1 x 10:00

B

Machine Row (Single Arm, Overhand Grip)

1 x 8

C

Machine Pulldown (Single Arm, Underhand Grip)

1 x 8

D

Cable Rows (Single Arm, Neutral Grip)

8, 10

E

Rotator Cuff (Cable, Internal Shoulder Rotation)

2 x 14

F

Machine Chest Press

2 x 6

G

Machine Chest Fly

12, 10

H

Machine crunches

8, 8, 10

I

Post Workout Cardio (Optional)

1 x 10:00

J

Stretch

1 x 10:00

Monday
Arms, Calves I

A

Cardio Warm up (Optional)

1 x 10:00

B

Dumbbell Preacher Curls (Single Arm, Hammer Grip)

1 x 8

C

Single Arm Preacher Curl (Dumbbell)

8, 8, 10

D

Cable Overhead Tricep Extension (Straight Bar)

1 x 8

E

Cross Body Over Shoulder Cable Tricep Extension

1 x 12

F

Overhead Cable Triceps Extensions (Single Arm, Underhand Grip)

12, 10

G

Straight Arm Barbell Wrist Curls (Overhand Grip)

16, 16, 10

H

Elbow Supported Barbell Wrist Curls (Underhand Grip)

16, 16, 10

I

Elbow Supported Dumbbell Wrist Curls (Single Arm, Neutral Grip)

16, 16, 10

J

Hip loaded calf raises

8, 8, 8, 10

K

Post Workout Cardio (Optional)

1 x 10:00

L

Stretch

1 x 10:00

Tuesday
Delts, Traps I

A

Cardio Warm up (Optional)

1 x 10:00

B

Machine shoulder press

2 x 6

C

Kelso Shrugs

8, 8, 10

D

Cable Lateral Raises (Single Arm)

8, 6

E

Face Pulls (Incline Bench, Dumbbell)

1 x 12

F

Y Raises (Single Arm, Cable)

1 x 12

G

Machine Rear Delt Flies (Neutral Grip)

12, 10

H

Rotator Cuff (Cable, Upright External Rotation)

2 x 14

I

Rotator Cuff (Cable, External Rotation)

2 x 14

J

Post Workout Cardio (Optional)

1 x 10:00

K

Stretch

1 x 10:00

Wednesday
Legs I

A

Cardio Warm up (Optional)

1 x 10:00

B

Smith Machine Squat

1 x 8

C

Barbell RDL

1 x 6

D

Leg Extension

8, 6

E

Seated Hamstring Curl

8, 6

F

Glute Abductor Machine

12, 12, 10

G

Adductor Machine

12, 12, 10

H

Glute Hyperextensions (Weighted)

15, 15, 0

I

Stretch

1 x 25:00

Thursday
Cardio, Stretch

A

Cardio

1 x 30:00

B

Stretch

1 x 20:00

Friday
Back, Chest, Abs II

A

Cardio Warm up (Optional)

1 x 10:00

B

Machine Pull Down

1 x 6

C

Chest supported machine row

1 x 6

D

Lat Pulldowns (V-Bar)

8, 10

E

Machine Back Extensions

16, 16, 10

F

Rotator Cuff (Cable, Internal Shoulder Rotation)

2 x 12

G

Machine Decline Press

1 x 8

H

Machine Incline Press

6, 6, 8

I

Hanging Leg Raises

1 x 8

J

Decline Sit Up

8, 10

K

Post Workout Cardio (Optional)

1 x 10:00

L

Stretch

1 x 10:00

Saturday
Cardio, Stretch

A

Cardio

1 x 30:00

B

Stretch

1 x 20:00

Coach
coach-avatar Juan Samudio

From traveling to seminars, speaking and working with the best in the industry and physical therapist, working at the best gyms in Miami, training with powerlifters and bodybuilders, while getting a Masters degree in Bio-Medical engineering. Allow me to train and share all the knowledge and experience I've learned to help you reach your goal in the most scientific and exciting way possible!

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Ready to Begin Your Journey?

I stand ready!

Start My 7-Day Free Trial
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FAQs
When In The Right Time To Join?
Jump right in and start today. Ideally, the best time to join is at the beginning of a new cycle. Cycles start every 6-9 weeks but there's no need to wait for the new cycle. You will just pick up up where the community is at, and after the first week you will be right on track!
Join Your Virtual Gym

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

House of Gains
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House of Gains
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House of Gains
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