The Lifters Alliance

Five Point Training

Coach
Colin Davis

This is an intermediate/advanced training team that follows the same program that coach Colin is running. The goal of this program in the gym is to maximize hypertrophy while incorporating strength movements with moderate volume, high intensity training designed to build muscle and strength. . The goal of this training team outside of the gym is to create a community of like minded lifters who are class conscious and are looking for other lifters who are tired of the overly macho, capitalistic messaging that is pervasive in so much of the fitness industry. This is not purely a strength training team, nor is it purely political. This team aims to blend the two worlds, elevating your training while also fostering a team of like minded fitness enthusiasts.

$50 / mo
Get The Lifters Alliance
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Train like a pro
Colin has been a competitive strength and physique athlete for years and has run every program in the book. Through years of self coaching and coaching others Colin has devised a training plan that works for him with a balance of strength training and hypertrophy that you now have access to!
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Be in a community of like minded lifters
No more "alpha bro" messaging wrapped up into fitness coaching, just advice on how to improve and team support from other open minded fitness enthusiasts. This team is more than just training partners, we hope to connect people through fitness in an inclusive and progressive environment.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, all through an app.
Equipment
Required
Barbell // Dumbells // Cable stack // Squat rack
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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

Conditioning

A

Upper warmup

15 minute walk Band pull aparts x 15 Shoulder ER x 15 Sword draw x 15 Facepull x 20

B

Flat DB press

9, 9, 8, 8 @ 85 lb

C

Incline machine press

3 x 12 @ 120 lb

D

Dumbbell Lateral raise

3 x 15 @ 30 lb

E1

Cable curl

3 x 12 @ 93 lb

E2

BW Skullcrusher

3 x 15

F

Overhead Rope extension

3 x 12 @ 60 lb

Monday
Week 1 Day 2

Conditioning

A

lower warmup

15 minute walk Band walks x 12 C walks x 12 Tib raises 2 x 12 Stepdowns 2 x 10 Cossack to bench x 12

B

Seated hamstring curl

3 x 12 @ 130 lb

C

Tempo Back Squat

4 x 8 @ 235 lb

D

Bulgarian Split squat

3 x 12 @ 85 lb

E

Standing calf raise

3 x 15 @ 145 lb

Tuesday
Week 1 Day 3

Conditioning

A

Upper warmup

15 minute walk Band pull aparts x 15 Shoulder ER x 15 Sword draw x 15 Facepull x 20

B

Lat Pulldown

3 x 10 @ 140 lb

C

Chest supported row

4 x 12 @ 225 lb

D

Super rom raises

3 x 12 @ 15 lb

E

Seated alternating curls

3 x 10 @ 35 lb

F

Pullover

2 x 15 @ 113 lb

G

Unilateral cable curl

3 x 15 @ 35 lb

Thursday
Week 1 Day 5

Conditioning

A

lower warmup

15 minute walk Band walks x 12 C walks x 12 Tib raises 2 x 12 Stepdowns 2 x 10 Cossack to bench x 12

B

Quad extension

3 x 10 @ 10 lb

C

Back Extension

4 x 10

D

GHD isometric hold

3 x 0:30

E

Decline Sit Up

3 x 12

Friday
Week 1 Day 6

Conditioning

A

Upper warmup

15 minute walk Band pull aparts x 15 Shoulder ER x 15 Sword draw x 15 Facepull x 20

B

Lat Pulldown

1 x 20 @ 70 lb

C

Bench Press

4 x 5 @ 235 lb

D

Pendlay Row

3 x 8 @ 175 lb

E1

Incline DB Curl

3 x 15 @ 25 lb

E2

Straight bar pressdown

3 x 12 @ 120 lb

F

Deficit Push Up

2 x MAX

G

Decline Sit Up

3 x MAX

Coach
More from Five Point Training
coach-avatar Colin Davis

Colin is a certified personal trainer and competitive strength athlete who is passionate about helping people reach their goals through intelligent programming and years of experience. Colin aims to make lifting accessible to everyone and create a team for those who feel ostracized or excluded from traditional strength training pursuits.

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Strength is for everyone

Lifting weights should be accessible and welcoming for everyone. This team aims to create an environment where every person feels accepted and supported in their strength training endeavors.

Get The Lifters Alliance
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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.

The Lifters Alliance
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The Lifters Alliance
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The Lifters Alliance
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