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Physique

Jesse Dale MacroMillionaire

Bodybuilding
Coach
Jesse Dale

Programming with over 25 years of testing to help you WIN your next bodybuilding event or look your best in day to day living.

I have been competing for over 25 years and judging for over 20 years, promoting shows for over 15 years. I have seen thousands of physiques and know exactly why some win and some lose. This programming is built to maximize your symetry and muscularity to GUARENTEE the judges are not seeing the same common physique flaws in you that we see all the time.

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Beautifully Balanced Physique
It's not just about putting on muscle and walking around blocky! To stand out you must be BALANCED throughout.
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Stage Specific Muscle Groups Emphasized
Most athletes do not train their lats and legs nearly to the level that they need to in order to WIN. Especially when it comes to back thickness and width and lower body glutes/hamstrings and quads. This programming SOLVES this common error.
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Pack On Muscle!
It's not enough to train heavy or focus on tension. This programming follows the science of holistic training and CONSTANT variation with a focus on your type IIB muscle fibers, training volume, and recovery. Needing to put on muscle? Follow this scientifically designed, time tested approach!
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 5 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Quit playing games with canned programs out of magazines and lets get serious!
Equipment
Required
Barbells // Dumbbells
Recommended
Basic gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
MMP Block III Back & Hamstrings/Glutes 4:13

A

Cardio

1 x 5:00

B

4:13 Protocol (same exercise) explanation

C

Reverse Hyperextension

3 x 12

D

Hex Bar Deadlift

4, 13, 4, 13, 4, 13, 4, 13

E

Lat Pulldown

3 x 10

F

Seated Row

4, 13, 4, 13, 4, 13, 4, 13

G

Shoulder to Overhead

3 x 10

H

Wide Grip Upright Rows

4, 13, 4, 13, 4, 13, 4, 13

I

Rope Ab Crunch

3 x 30

Monday
MMP Block III Chest, Delts, Arms 4:13

A

Cardio

1 x 5:00

Prep

B

warm up chest

Optional chest warmup: 4 rounds 15 push up 30 banded pull apart 30 second sprint

C

4:13 Protocol (same exercise) explanation

D

Barbell Incline Bench Press

3 x 12

E

Pec Deck

4, 13, 4, 13, 4, 13, 4, 13

F

DB Tricep Extension

4, 13, 4, 13, 4, 13, 4, 13

G

EZ Bar Curl

4, 13, 4, 13, 4, 13, 4, 13

H

Reverse Crunch

3 x 20

Tuesday
MMP Block III Legs 4:13

A

Cardio

1 x 5:00

Prep

B

Leg Warm Up

Optional warmup: 3 rounds 20 Air squats 40 butt kicks 30 second lunge stretch

C

4:13 Protocol (same exercise) explanation

D1

Leg Press Machine

4, 13, 4, 13, 4, 13, 4, 13

D2

Calf Press on Leg press

4 x 20

E

Leg Extension

4, 13, 4, 13, 4, 13, 4, 13

F

Prone Machine Hamstring Curl

3 x 12

G

KB Russian Twist

3 x 30

Thursday
MMP Block III Back & Shoulders EMOM

A

Cardio

1 x 5:00

Conditioning

B

Warm Up Back & Shoulders

Optional Warmup: 3 Rounds Inverted Rows Overhead press Rear Delt Flys

C

Hammer Strength Pull Downs

5 x 10 @ 50 %

D

Chest-Supported DB Row

5 x 10 @ 50 %

E

Seated DB Shoulder Press

6 x 8 @ 60 %

F1

Reverse Flys

4 x 10 @ 50 %

F2

DB Lateral Raise

4 x 10 @ 50 %

Conditioning

G

Calorie Cool Down (abs)

50-40-30-20-10 reps super setting Jump Ropes Sit-ups

Friday
MMP Block III Chest, Delts & Arms EMOM

A

Cardio

1 x 5:00

B

Floor Press

8 x 8 @ 60 %

C

DB Fly

5 x 10 @ 50 %

D

Dip

8 x 8 @ 60 %

E1

Split Stance Overhead Tricep Extension

5 x 8 @ 60 %

E2

Band Pull-Apart

5 x 10 @ 50 %

F

Barbell Bicep Curl

8 x 8 @ 60 %

G

Bicycle Sit-Ups

3 x 50

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NO GAMES! TRAIN HARD

No more games and following hyped up marketting nonsense! This time SCIENCE is your guide!

Start My 7-Day Free Trial
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FAQs
Can the programming be done with a home gym
Yes
How often does the prgramming change?
It's CONSTANTLY VARIED. !2 week macrocycles are broken down into 3 week mesocycles which are broken down into smaller weekely mesoclycles. The weeks workouts are further varied into a microcycle in the given week. Every 12 weeks a new macrocycle starts
You have won a lot of shows! Do you use this exact programing?
100% YES
What if I cannot do the prescribed exercise?
Alternatives are suggested and subsitiutions are common among clients who have injuries or limitted access to equipment
The Proof
verified-athlete-avatar Ben Hicks

WINNER

Verified Athlete

"Ben not only shed massive bodyfat but put on the muscle needed to build a champion body! He followed the program to a T"

verified-athlete-avatar Nicole Miss Indiana

Overall Winner NPC Indiana Bikini

Verified Athlete

"The glutes and ab focus in our female physique program helped Nicole dial it in for the state title!"

verified-athlete-avatar Emily Mann

NPC OVERALL Figure Champion

Verified Athlete

"Not only did the programming help Emily build a winning physique but her CrossFit perfromance increased substantially!"

verified-athlete-avatar Team of WINNERS

Join the TEAM of WINNERS

Verified Athlete

"Its YOUR time and we have the blueprint laid out for you!"

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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