Look Good Die Harder

Penn Fusion Fitness

Coach

Torrey Penn

Regardless of your goals, building muscle is a "must". This training community is exactly what you need to make the progress you've always desired.

The more muscle we have the faster our metabolism is, the better we feel, and our less prone to injuries. Building muscle doesn't mean getting big and bulking unless that is a choice you want. Building muscle can mean slimming down and sculpting your body to exactly what you want to achieve and look like and I know how to accomplish that.

With this community (as well as myself) in your corner you will discover a new you. Depending on your goal(s) you will either lose the weight you want, gain lean mass, come in at your peak for your competition or a combination, improve your quality of life, have more energy throughout the day, and still be able to enjoy the foods and activities you like to do.

$29 / mo

Get Look Good Die Harder

Expert Coaching + Community

You're not in this alone. I've got your back and so do the hundreds of community members that have implemented this training to make the changes and the gains they've always been chasing. Execute training, get coached, and lean into your teammates to create forward progress. This is MORE than just training!

Programming Daily

Every day, every week, every month there will be training on your calendar and we all all be crushing it together. This training is a culmination of my lifelong experience in training and the success of the trianing speaks for itself! Are you ready to dive in and get to work?

Expert Guidance and Video

Within the app you will have full access to my exercise demo videos, elite points of performance, coaching points and the inspiration you need via the community tools.

$1 Per Day

There's no need to spend thousands for an elite training experience. I'm ripping fitness out of it's ivory tower and delivering it to people everywhere. Get the same training that some of the fittest folks out there have, and all deliverd to the phone in your hand, any time, any where. Let's get it!

Features

Access to your Coach and Community

Myself and your teammates will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and nutriton cocahing that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Elite coaching and points of performance that are guranteed to create progress on your journey.

Committed Teammates

A vibrant, helpful and inspirational community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Barbell // Adjustable bench // Dumbbells // Landmine // Kettlebells // Some form of cardio ie air bike/rower/ski erg/treadmill // Machines ie cable machine-Lat Pulldown etc

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Day 7

Active Rest

Active rest of choice. Jump into the chat and let the team know what you're up to!

Monday

Day 1

Warm Up Week 3 Day 1

Depth Drop Push Up 3 x 5 from max height (warm-up first) DB Wrist Curls 3 x 15-20 reps Hand release Burpees 3 x 15

Strict Press

5, 12, 12, 12

Wide Grip Cable Lat Pulldown Machine

4 x 8

Behind the Neck Thruster

3 x 8

Standing Cable Straight Arm Pulldown

3 x 12

Glute Bridge Preacher Curl

3 x 15

Dumbbell Overhead Tricep Extension

3 x 15

Tuesday

Day 2

Prep

Warm Up #2

Cardio of choice 1:00 increasing pace each round x 3 OH Side Bend with a DB or plate 3 x 6-8/side alternating (focus on big stretch / range of motion) Consecutive Broad Jump 3 x 5 for max distance

Belt Squat

5, 10, 10, 10

Back Rack Drop Lunge

4 x 10

Incline Reverse Crunch

4 x MAX

Copenhagen Plank

4 x 15

Mixed Modal

4 rounds for time 10 clean & jerk (or any ground to overhead) from the floor for EVERY rep 20 overhead plate jumping lunge (10/side) 400m run

Wednesday

Day 3

Conditioning

Mixed Modal

For time @ RPE 8 50-40-30-20-10 Row Cals Wall Balls (20/14#, 10/9' target) + 50-40-30-20-10 Bike Cals Alternating BW Box Step Ups (24/20")

Thursday

Day 4

Active Rest

Active rest of choice. Jump into the chat and let the team know what you're up to!

Friday

Day 5

Warm Up #3

Row 3-5 min easy - 1/2 Kneeling Cable/Band Rotation 3 x 10-15/side @ RPE 7-8 - FHL Calf Raise 3 x 10-15/side - really focus on getting a big stretch through your big toe - you can do this barefoot and/or with a wedge/towel underneath your big toe if necessary to get a full stretch. - Half Kneeling Bottom Up KB Press 3 x 8-10 reps per side

High Incline KB/DB Shoulder Press

3 x 12

Dual KB Pullover

3 x 15

Alt DB Incline BP Top Down

3 x 20

Landmine T-Bar Row

3 x 15

LU Raise

3 x 10

Saturday

Day 6

Warm Up #4

- Air bike or rower for :30 sec increasing pace every :10 sec - Deficit SL Side Plank Dip 3 tough sets per side @ 2-3 RIR - Plank Hip Tilts 3 x 10-15: work through FULL range of motion - max anterior tilt and posterior tilt.

Deadlift

4 x 3

Landmine Single Leg Romanian Deadlift

3 x 12

Rear Foot Elevated Split Squat

3 x 10

Landmine Kickstand Hack Squat

3 x 12

Hanging Straight Leg Raise

3 x 12

KB Russian Twist

3 x 30