Chris Sergison

Coach
Chris Sergison

Stay Shredded Everyone!

All the accessory work you could ever need. Add on to any program you are already doing. Trunk, abs, arms, neck, traps, back, chest, grip, and some strongman training.

One customer review, "It's like P90X but for those who actually lift". 

Don't bitch about it, be about it.

Program built by myself, Doctorate of Physical Therapy and CSCS. Long time TrainHeroic user.

Signing up for this program user accepts all responsibility for personal injury and damage to both self and property. Contact your qualified medical professional before starting any new fitness routine.

Features
6 sessions per week
Must use App app to view and log training
Team Training
$15 / mo
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ADD ON PROGRAM
This is an easy add on to whatever program you are currently running and hits all those typically missed spots! You can also to do this an extra little program itself, that works as well!
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LITTLE TIME
These days are programmed to only add 10-20 min to your typical training day!
Features
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Programming 5 days per week
Daily accessory programing targeting a different smaller muscle group!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Don't sweat the small stuff, let his program do it for you. The only sweat you need to do is in the gym.
Equipment
Recommended
Required:Work Ethic // Barbell // DBs // KBs // weights // rack // bands // benchRecommended:Farmer handles // yoke // sandbags // stones // kegs // specialty bars (EZ curl // multigrip // log // axle) // neck harness // hip bands // sliders // ab straps // ab wheel // fat grips // jump rope // cardio equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Thicc Thighs Monday

A1

Sidestepping

3 x 10

A2

Sideplank with Clamshells

3 x 10

B1

TRX Single Leg Squat

4 x 8

B2

Spanish Squat

4 x 12

B3

Sled Push

4 x 20

C1

Crossbody Toe Touch Crunches

3 x 20

C2

Legs Raised Crunches

3 x 20

C3

Side Jackknife

3 x 15

Monday
Titsauge Tuesday

A1

Floor Chest Flies

3 x 12

A2

DB Floor Press

3 x 15

B1

Neutral Grip DB Bench Press

3 x MAX

B2

Body Saw on Sliders

3 x 20

C1

Kaz Press

3 x 10

C2

Deficit Pushups

3 x MAX

Tuesday
Wide Neck Wednesday

A1

Barbell Shrug

4 x 8

A2

Band Pull-Apart

4 x 20

A3

DB Lateral Raise

4 x 10

B1

Neck Harness Extensions

3 x 15

B2

Neck Harness Sled Drags

3 x 60

C1

GHD Preach Curls

4 x 10

C2

Chest Supported Scap Retractions

4 x 15

C3

Leg Raise with Hip Lift

4 x 20

Wednesday
Almost Friday

A1

Plate Front Raise

3 x 15

A2

Plate Curls

3 x MAX

A3

Supine Cable Pullovers

3 x 12

B

Landmine T Bar Row

6, 6, 6, MAX

C1

Zottman Curls

3 x 10

C2

Plate Flip and Catch

3 x MAX

Thursday
Flex Friday

A1

Bear Crawl with KB push

3 x 8

A2

Bicycle Sit-Ups

3 x 20

A3

KB Supported Dead Bugs Feet Only

3 x 10

B1

KB Halo

4 x 10

B2

Bottoms Up Kettlebell Waiter's Carry

4 x MAX

C1

Behind the Head Tricep Extension

3 x 10

C2

DB Bicep Curls

3 x 10

C3

Banded Tricep Pushdown

3 x 30

Friday
Strongman Saturdays

A1

Dragon Flag

3 x 10

A2

Reverse Crunches

3 x 20

A3

Standing Banded Crunches

3 x 30

A4

Standing Teapot

3 x 10

B

Yoke Shrugs

4 x 10

C1

Explosive Sled Rows

4 x 10

C2

Skater Jumps

4 x 10

D1

Seated Arnold Press

3 x 15

D2

Renegade Row with Push Up

3 x 10

Coach
More from Chris Sergison
coach-avatar Chris Sergison

Physical Therapist. Strength Coach. Amateur Strongman

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