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Evan Holmes Hypertrophy Coaching

Bodybuilding
Coach
Evan Holmes

This hypertrophy program is designed for beginner to advanced lifters who want to look great, feel even better, and want to be as efficient as possible in the gym without wondering if they are training in a way that best accomplishes that.

I used to waste hours researching training, trying to figure out if I was doing things properly and I could never get a straight answer. Working hard without truly knowing if you’re working smart can be frustrating, so I developed this group to share my knowledge with you so you can avoid that.

As a member, you'll receive progressive programming, but also video demos of each exercise, answers to relevant questions, and the opportunity to be part of a team of like-minded individuals who are all striving to improve.

We will be implementing the most efficient methods to reach your goals, but that doesn’t mean you can slack off.

Before you join the team, you better be sure that you're committed to putting in the work every day.

Beyond training, I'm talking about sleeping and eating properly so you're prepared to push yourself.

Ready to take the guesswork out of your training?

I'm fired up to get to work!

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Out with the old, in with the better
Where science-based principles meet the proven basics.
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Coaching from the Best
I'll make sure that you are doing everything necessary to reach your goals.
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Get Real Results
Stop wasting your time wandering the gym. I've put in the work, done the research, and I'll help guide you through your training journey.
Features
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Access to Me
I'll be there, on our team's message boards, to help guide you along the way.
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Programming 4 days per week
4 days of training, and that can vary depending on the training cycle.
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Movement Demos
I've filmed each movement so there's no guesswork on your end.
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Detailed, expert instruction
Beyond sets and reps, I'll give you all the details you need to execute the training as I intended.
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Committed Teammates
You're joining a real team of members that train just as hard as you do. Welcome!
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get the online training experience you deserve.
Equipment
Required
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Monday - Upper (Push Focus)

A

Converging Incline Machine Press

2 x 12

B

Upper Back Focused Pull-down

2 x 12

C

Slight Decline Seated Cable Press

2 x 12

D

Single Arm Cable Lateral Raise

3 x 15

E

Cross-body Cable Ext

2 x 15

Monday
Tuesday - Lower (Quad Focus)

A

Paused Standing Calf Raise

2 x 12

B

Tempo Paused Hack Squat

2 x 12

C

Leg Extension

2 x 12

D

Lying Hamstring Curl

2 x 12

E

Rear-Foot-Elevated Split Squat

4 x 12

Wednesday
Thursday - Upper (Pull Focus)

A

Single Arm Iliac Lat Pull-around

2 x 12

B

Seated Sternal Cable Press

2 x 12

C

Chest-supported T-bar Row

2 x 12

D

ER Seated DB Curl

2 x 12

E

Rear Delt Pull-across

2 x 12

Thursday
Friday - Lower (Glute/Ham Focus)

A

Paused Standing Calf Raise

2 x 12

B

Stiff Legged DB RDL

2 x 12

C

Seated Hamstring Curl

2 x 12

D

SL Leg Press

4 x 12

E

CB Hand-height Cable Lateral Raise

2 x 15

Coach
coach-avatar Evan Holmes

I provide hypertrophy focused coaching for everybody from newbies to the most dedicated and experienced lifters. With an emphasis on two-way communication, I work together with my clients to ensure that they have all of the tools necessary to maximize progress toward their goals regardless of their lifestyle factors .

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Ready to get after it?

Let's go to work!

Get Team Aesthetics
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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.

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