Hero LIFT: Training by Jason Kramer in TrainHeroic

Hero LIFT

Hero Physiques

Bodybuilding
Coach
Jason Kramer

Hi! Coach Jason here! Are you ready to build some serious muscle and develop your own Hero Physique? Then join my workout team! You will be performing time tested workouts that I have put myself through, and used with clients with great success!

If you are looking for round shoulders, lats that taper to a narrow waist, muscular arms, and athletic legs then this program is for you!

This team is perfect for people that have already been lifting for a while and regularly go to a well equipped gym. Most workouts will fall into the intermediate to advanced category in terms of program design techniques.

Workout phases will typically be 4-6 weeks in length, so they will not always start or end right on the 1st of the month. Keep this in mind before you join as everything is designed for you to be in it for the long haul.

Workout weeks consist of 5 lifting days. 3 upper body and 2 lower body. The scheduled days and exercise order are programmed for specific reasons, so if you ever need to shift a day, or need an exercise swapped for another message us and we can provide suggestions.

Enough of all that boring stuff, it's time to Train Super, and Become YOUR Hero! Are you ready?!

Features
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Access to Coach Jason
Use the App to message Coach Jason with questions, for encouragement, or if you need a recommendation for an exercise swap.
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Programming 5 days per week
The workouts will typically be 5 days per week. 3 Upper Body and 2 Lower Body days.
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Exercise Video Guidance
Each exercise prescribed in the workouts will have video demonstrations attached so that you always know how you should be performing it.
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Committed Teammates
Train alongside other heroes like yourself, and encourage each other on you lifting journey.
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Delivered through TrainHeroic App
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym Equipment // Trap Bar // Cable Stations // Barbell // Full Dumbbell Set // Adjustable Bench // Pull-up station
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A

Flat Medium Grip Barbell Bench 1 1/4

4 x 10

B

Medium Grip Pull-up

4 x 10

C

30 Degree Rotating Grip Incline Dumbbell Press

3 x 9

D

Supinated Grip Barbell Row

3 x 9

E

Leaning Low Pulley Cable Lateral Raise

3 x 10

F

Rope Row to Forehead

3 x 10

Tuesday
Week 1 Day 2

A

Heels Elevated Barbell Back Squat 1 1/4

4 x 10

B

Plantar-flexed Lying Leg Curl 1 1/4

4 x 10

C

Dumbbell Alternating Forward Lunge

3 x 9

D

Snatch Grip RDL

3 x 9

E

Standing Calf Raise

F

Hanging Garhammer Raise

Thursday
Week 1 Day 3

A

Incline Close Grip Barbell Bench Press

4 x 10

B

Mixed Grip Pull-Up

4 x 10

C

Flat EZ Bar Triceps Extension 1 1/4

3 x 9

D

Supinated Dumbbell Curl 1 1/4 (Top)

3 x 9

E

Tricep Pushdown

3 x 10

F

Incline Dumbbell Hammer Curl

3 x 10

Friday
Week 1 Day 4

A

Low Handle Trap Bar Deadlift

4 x 10

B

Lying Leg Curl Toes Out Plantarflexed

4 x 10

C

Dumbbell Split Squat 1 1/4

3 x 9

D

Low Bar Good Morning

3 x 9

E

Dumbbell Alternating Forward Lunge

3 x 9

F

Snatch Grip RDL

3 x 9

G

DB Serratus Crunch

3 x 10

Saturday
Week 1 Day 5

A

Seated Hammer Grip Dumbbell Press 1 1/4

B

Close Parallel Grip Pulldown

C

Dumbbell Lateral Raise 1 1/4 (Top)

3 x 9

D

Single Arm Pronated Dumbbell Row

3 x 9

E1

60° Pronated Dumbbell Reverse Fly

3 x 10

E2

Cuban Press

3 x 10

Coach
coach-avatar Jason Kramer

Coach Jason has been personal training for almost 15 years. He has certifications in Athletic Performance, Corrective Exercise, Sports Nutrition, and Advanced Fat Loss. As a gym rat and super nerd, he currently specializes in aesthetics and muscle building to look like a super hero for various photoshoots and cosplays.

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Hero LIFT
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Hero LIFT
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Hero LIFT
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