Beach Vikings

The FlipFlop Fitness Guy

Weightlifting, Strength & Conditioning, Bodybuilding, Power Sports , Powerlifting, Strongman, Functional Fitness, General Fitness, Personal Training, Functional Training

Coach

Tom Davis

Build muscle without burning out.

This isn’t a copy paste program pulled from a bodybuilding forum. This is real training designed for real people who want to look strong, feel capable, and stay consistent.

This team hypertrophy program is built for anyone chasing serious muscle growth from weekend warriors and working professionals to competitive lifters in their off season. No matter your background, this program meets you where you are and pushes you to the next level.

If your goal is to look like you actually lift not just "stay active" this program is for you.

$30 / mo

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Smart Structure & Evolving Focus ⚙️

You’ll train 4 days per week with workouts designed to be completed in under 75 minutes. That means you can stay committed without living in the gym. Every 10 weeks, we shift the primary emphasis targeting different areas of the body or movement patterns while still maintaining a full-body stimulus throughout the week. This keeps training fresh, progress steady, and avoids burnout.

Efficient Volume 🔥

No fluff. No filler. Every set and every rep has a purpose. You won’t find endless supersets and high-rep burnouts that leave your joints wrecked and your results stalled. Instead, this program is built on proven principles of progressive overload, intentional exercise selection, and smart recovery.

Community & Coaching 👥

You won’t be doing this alone. You’ll be training alongside a team of like minded individuals chasing similar goals. This community will motivate and hold each other accountable through out their journey. Plus, you’ll get support and feedback from your coach to help fine tune things as you go.

Features

Access to your coaches

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

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Standard Gym Equipment

Recommended

Straps or grips

Sample Week

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

Sunday

Accumulation VIII - Upper 1

Overhead Press - Smith Machine

3 x 6

Lateral Raise - Behind the Back - Cables

2 x 6

Sternal Flye - Cables

2 x 6

Pulldown - Widegrip Pronated - Cables

2 x 6

Row - Tbar - Plate Loaded

2 x 6

Pushdown - Crossbody - Cables

2 x 6

Monday

Accumulation VIII - Lower 1

Leg Extensions

3 x 6

Pendulum Squat - Quads

2 x 6

Leg Press - Glute Dominant - Plate Loaded

2 x 6

Abduction (Glute Med) - Machine

2 x 6

Seated Hamstring Curl

2 x 6

Calf Raise - Standing

2 x 6

Tuesday

Accumulation VIII - Cardio 1

Cardio

1 x 45:00

Wednesday

Accumulation VIII - Upper 2

Lateral Raise - Chest Supported - Dumbbells

3 x 6

Overhead Press - Dumbbells

2 x 6

Flye - Rear Delt - Machine

2 x 6

Flye - Sternal Pec - Pec Deck

2 x 6

Row - Traps - Dumbbell Bench

2 x 6

Row - Lats - Cables

2 x 6

Thursday

Accumulation VIII - Lower 2

Adduction - Pin Selector

3 x 6

Leg Press - Adductor

2 x 6

Bulgarian Split Squat - Quads

2 x 6

Glute Bridges

2 x 6

Lying Hamstring Curl

2 x 6

Calf Raise - Leg Press

2 x 6

Friday

Accumulation VIII - Cardio 2

Cardio

1 x 45:00

Saturday

Accumulation VIII- Rest

Coach

More from The FlipFlop Fitness Guy

Tom Davis

Tom has 21 years of training experience backed with a science education to bring you the most optimal programming based on current understandings of anatomy and physics.

Stop Spinning Your Wheels

Let me take the hassle out of your training. For less than $1/day you no longer have to think about what you're training, how many sets and reps to do, or when you need to change things up. I manage it all for you!

Start My 7-Day Free Trial

FAQs

What if I need something tailored for me because of an injury?

I offer personalized coaching where I coach you for nutrition, workouts, and supplementation for your unique situation! Shoot me a message on Instagram! I have different tiers based on what you need.

How do I get my form analyzed?

Film yourself performing the movement and drop it into the group chat that's built into this app!

The Proof

Sabrina

42yr old mom and busy professional

Verified Athlete

"If you’re looking for a trainer that does it all-you found him. Tom has changed my life! He is the most knowledgeable, motivating, friendly guy out there. He’s helped me with my nutrition, sleep, supplements, form, strength and breaking through mental barriers to lift weight I didn’t think possible."

Karissa

Hairdresser and Bodybuilding Competitor

Verified Athlete

"Tom is very knowledgeable and helpful. He gives all of him to what he does and has taught me so much. He is the guy you need if you are trying to build muscle, learn correct form and motivation to reach heights you didn’t think possible!"