GROW A PAIR: Training by Daddy in TrainHeroic

GROW A PAIR

Body By Daddy

Coach
Daddy

Rebuilding your body before and after HRT, Transitioning takes balls! Your biological frame may be your starting point but its not your destination. This program is structured with two chest days and 4 total body days to maximize muscle growth and aimed at widening your frame!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
squat rack // barbell // bench // dumbbells // cable machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
🏴‍☠️treasure CHEST

A1

DB Overhead Tricep Extension

2 x 12

A2

Push-Up

2 x 15

B

Bench Press- Pause

4 x 5

C1

Incline DB Bench Press

3 x 10

C2

DB Incline Chest Fly

3 x 10

D1

Bottom of the Dip Hold

4 x 0:10

D2

Dip

4 x MAX

E1

Cable Crossover

3 x 15

E2

High to Low Cable Fly

3 x 15

F1

Skull Crushers

3 x 12

F2

SA Seated Tricep Extension

3 x 10

Monday
🥩BEEF 

A1

Hip Rockers

1 x 5

A2

Cat Cow Exercise

1 x 10

A3

Thread The Needle

1 x 10

A4

Worlds Greatest Stretch

1 x 10

B

Shoulder Press

3 x 5

C

Eccentric Back Squat

4 x 5

D1

Wide Grip Seated Row

3 x 12

D2

Pronated Grip DB Row

3 x 8

E1

DB High Pull

4 x 10

E2

SA Push Press

4 x 5

Tuesday
🍔

A1

Hip Rockers

1 x 5

A2

Cat Cow Exercise

1 x 10

A3

Thread The Needle

1 x 10

A4

Worlds Greatest Stretch

1 x 10

B

Glute-Ham Raise

3 x 10

C

Paused Deadlift

5 x 4

D1

Chin-Up

5 x MAX

D2

Close Grip Lat Pulldown

5 x 10

E1

DB Lateral Raise

3 x 12

E2

Alternating DB Front Raise

3 x 20

F1

Dip Bar Knee Raises

3 x 15

F2

DB Reverse Crunch

3 x 15

G1

Alternating DB Hammer Curl

3 x 10

G2

Preacher Curl

3 x 15

Wednesday
😈 BOOBIES

A1

Straight Bar Tricep Pushdown

3 x 10

A2

Diamond Push-Up

3 x 10

B1

Bench Press

4 x 10

B2

Band Pull-Apart

3 x 15

C1

Close Grip Bench Press

3 x 10

C2

Svend Press

3 x 20

D1

One-Arm DB Bench Press

4 x 5

D2

DB Pullover

4 x 12

E1

Dip

3 x MAX

E2

Decline Pushup

3 x MAX

F1

DB Chest Fly

4 x 15

F2

DB Incline Chest Fly

4 x 15

Thursday
🥊 KNOCK OUT

A1

Leg Extension

3 x 15

A2

Narrow Stance Air Squat

3 x 15

B

Back Squat

4 x 10

C1

Seated DB Press

4 x 8

C2

Band Pull-Apart

3 x 15

C3

Reverse Flys

4 x 12

D1

Bulgarian Split Squat

4 x 8

D2

DB Farmer's Walk

4 x 40

D3

V-Ups

4 x 10

D4

Plank Pike

4 x 20

D5

Plank

4 x 0:30

Friday
😤

A1

Hip Rockers

1 x 5

A2

Cat Cow Exercise

1 x 10

A3

Thread The Needle

1 x 10

A4

Worlds Greatest Stretch

1 x 10

B1

Weighted Plank Hold

3 x 0:30

B2

Straight Leg Straight Arm Sit-Up

3 x 15

C

Deadlift

4 x 10

D1

Single Arm Lat Pulldown

4 x 10

D2

Straight Arm Pulldown

4 x 15

E1

Cable Face Pull

3 x 12

E2

Cable Wolverine

3 x 12

E3

PT- Standing External and Internal Rotation

3 x 10

F1

DB Bicep Curls

3 x 10

F2

EZ Bar Curl

3 x 15

G1

Bicycle Sit-Ups

3 x 20

G2

Jackknife Crossover

3 x 10

Coach
coach-avatar Daddy

Specialized in LGBTQ fitness training

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

GROW A PAIR
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GROW A PAIR
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GROW A PAIR
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