C4 Fitness Solutions

Coach
Caleb Castillo

Dynamic Performance is a comprehensive fitness program designed to enhance overall strength, endurance, and mobility through a 3 day training split throughout the week. 

Features
3 sessions per week
Must use App app to view and log training
Team Training
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Squat/Pull (HT)

A1

Band Face Pull

2 x 12

A2

Banded Row

2 x 12

A3

Forward Walking Lunges

2 x 12

B

Barbell Back Squat

4 x 10

C

1-Arm DB Row

4 x 10

D

Goblet Squat

3 x 15

E

Lat Pulldown

2 x 15

F1

Banded Tricep Pushdown

3 x 0:25

F2

DB Bicep Curls

3 x 0:25

Wednesday
Hinge/Press (HT)

A1

DB B-Stance RDL

2 x 20

A2

Barbell Row

2 x 20

A3

DB Farmer's Walk

2 x 40

B

Trap/Hex Bar Deadlifts

4 x 12

C

Barbell Bench Press

4 x 10

D

DB B-Stance RDL

3 x 8

E

DB Shoulder Press

2 x 20

F1

Barbell Push-Up

2 x MAX

F2

Slider Hamstring Curl

2 x 20

Friday
Unilateral

A1

Barbell Row

2 x 20

A2

DB Shoulder Press

2 x 20

A3

DB Step Up

2 x 10

B

Seated Single Leg Press

3 x 10

C

1-Arm DB Row

3 x 10

D

Single Arm KB Thruster

3 x 10

E

DB B-Stance RDL

3 x 10

F

Seated leg curl

2 x MAX

FAQs
Who is this programming for?
Anyone that wants to follow a 3-day/week routine, that is focused on increasing their general fitness, strength, and endurance.
How many days a week and how long are the sessions?
The split will be a 3-day split, and sessions usually shouldn't last more than an hour each.
If I'm a beginner will this suit me?
Absolutely, integrating someone that is new to training is super easy and we will reduce volume and intensity throughout the beginning so you can adjust to the program seamlessly.
Will I have access to my coach?
You will have access to me through the app, any questions you have I will answer them any time I am available!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Dynamic Performance
screenshot1
Dynamic Performance
screenshot2
Dynamic Performance
screenshot3
Dynamic Performance