Guns N' Buns

Train & Able

Bodybuilding, Strength & Conditioning, General Fitness
Coach
Kyle Krancher

You want to get strong but don't want to be in the gym hours on end. You want big guns AND nice buns!

You're not afraid of hard work because you know that brings results

5 days a week, you'll get full bodybuilding workouts to look and feel your best, all in under an hour.

Made for all levels, get the needed structure to improve through week to week progressive overload and daily equipment swaps should you need it.

Join a supportive community of like minded individuals, get access to an experienced coach, grow the guns and the buns!.

We'll see you there!

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Make Progress
Tired of stalling progress? Get week to week progressive overload and equipment swap outs to fit any gym. We meet you where you're at to keep the progress coming.
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Join A Supportive Community
Tired of working out alone? Our virtual gym allows you to interact with others. Always get those extra reps with the encouragement of others!
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To The Point Programming
Don't have a lot of time? All workouts are programmed to be completed in 60min or less without sacrificing any gains. Perfect for the time conscious.
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A Coach Who Cares
Get access to a coach who has dedicated his life to helping others become fit, happy, and confident. I believe we should exercise to celebrate our bodies, not as punishment for what we ate. You will always be met with compassion.
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 5 days per week
Daily warm up, , main lifts, accessories, and cool down that’s accessible and challenging for any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Thorough workout descriptions, instructions, and equipment swaps to keep you progressing.
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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 App
Sweating over a lifeless Google sheet is so last year. Get everything you need to make all the progress you've ever wanted, all in your pocket.
Equipment
Required
Barbell // Weight Plates // Squat Rack // Dumbbells // Adjustable Bench // Pull Up Bar // Cable Machines
Recommended
Resistance Bands // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1, Day 1

Warm Up

A

2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 leg swings front to back 10 leg swings side to side 5 inchworms + push up

B

Prone Machine Hamstring Curl

3 x MAX

C

Seated Incline Cable Chest Press

3 x MAX

D

Bench Press

3 x MAX

E

Seated DB Shoulder Press

3 x MAX

Circuit

F

Complete 1 set for maximum reps at each movement: Plyo Push Up Push Up Knee Push up If you are not able to do Plyo Push Ups, complete maximum reps at each movement of: Push Up Knee Push Up Elevated Push Up

G

Sit-up

3 x MAX

Cool Down

H

2-5min light cardio of choice 1min doorway pec stretch 1min child's pose 1min tricep stretch in child's pose 2min seated forward fold

Monday
Week 1, Day 2

Warm Up

A

2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 pause air squats 10 air squats 20 lunges (10 per leg)

Quad Primer

B

Complete the following 16 Alternating Lunges (8 per leg) MAX REPS Leg Extension (aim to use a weight that allows you to 20-30 reps) 16 Alternating Lunges MAX REPS Leg Extension (drop weight by 1 stack) 16 Alternating Lunges MAX REPS Leg Extension (drop weight by 1 stack) 16 Alternating Lunges There is no rest in between movements. Record weights used for each Leg Extension.

C

Back Squat

3 x MAX

D

Weighted Strict Pullup

3 x MAX

E

Supinated Lat Pull Down

3 x MAX

F

Seated Incline DB Curls

3 x MAX

G

Hollow Hold

Cool Down

H

2-5min light cardio of choice 1min pigeon pose each side 1min saddle 1min couch stretch each side 1min butterfly stretch 1min banded lat stretch each side

Tuesday
Week 1, Day 3

Warm Up

A

2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 leg swings front to back 10 leg swings side to side 5 inchworms + push up

B

Toes Elevated Dumbbell Romanian Deadlift

3 x MAX

C

Prone Machine Hamstring Curl

1 x MAX

D

Incline DB Bench Press

3 x MAX

E

Seated Cable Overhead Tricep Extension

3 x MAX

F

DB Lateral Raise

3 x MAX

G

Hanging Knee Raise

3 x MAX

Cool Down

H

2-5min light cardio of choice 1min doorway pec stretch 1min child's pose 1min tricep stretch in child's pose 2min seated forward fold

Wednesday
Week 1, Day 4

Warm Up

A

2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 pause air squats 10 air squats 20 lunges (10 per leg)

B

Bulgarian Split Squat

3 x MAX

C

Cyclist Front Squat

3 x MAX

D

Weighted Chin Ups

3 x MAX

E

Lat Pulldown

3 x MAX

F

EZ Bar Curl

3 x MAX

G

Plank

Cool Down

H

2-5min light cardio of choice 1min pigeon pose each side 1min saddle 1min couch stretch each side 1min butterfly stretch 1min banded lat stretch each side

Thursday
Week 1, Day 5

Warm Up

A

2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 leg swings front to back 10 leg swings side to side 5 inchworms + push up

B

Hip Thrust

3 x MAX

C

Incline Bench Press

3 x MAX

D

Dip

3 x MAX

E

Standing Arnold Press

3 x MAX

F

Russian Twist

3 x MAX

Cool Down

G

2-5min light cardio of choice 1min doorway pec stretch 1min child's pose 1min tricep stretch in child's pose 2min seated forward fold

Coach
coach-avatar Kyle Krancher

Kyle ran competitive Track & Field through college, competed at the national level for Olympic Weightlifting, and managed 2 Functional Fitness gyms for a combined decade. After starting Train & Able, an Online Personal Training company, he has helped countless people become fit, happy, and confident through custom tailored programs, regardless of ability.

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First Week Is On Us!

There's nothing we want more than for you to be happy with your fitness journey. Give it a shot and get a week on us for FREE. We know you won't regret it.

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Join Your Virtual Gym

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

Guns N' Buns
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Guns N' Buns
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Guns N' Buns
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