Men's Training Group: Training by Tristan winters in TrainHeroic

The TDP Physique Training Groups

Coach

Tristan winters

An ongoing program built on the strength and hypertrophy principles used by the Physique Code that build world class bodies from beginner to professional. This is designed for men who want to fast track their results, cut down on training time by training with precision to get the the body they want without all the nonsense included.

Features
4 sessions per week
Must use App app to view and log training
Team Training

$20 / mo

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READY FROM DAY ONE

Whether you’re getting back into training or done with “winging it,” this program hands you the full playbook: • Video demos • Logged progressions • Exact rest, reps, and tempo No more thinking. Just show up and move weight.

EVERY SET COUNTS.

This isn’t a recycled push/pull split. It’s a total rebuild that hits every muscle with purpose—designed to maximize tension, growth, and time. You’re not here to spend hours. You’re here to get results.

PUSH PAST FAILURE. ON PURPOSE.

Most guys stop when it hurts. We program past it—with strategic overload, rest times, and failure sets that force growth. Your body won’t have a choice but to change.

Features

Programming 4 days per week

Strategically designed with 2.5 upper body days and 1.5 lower body sessions for building a strong, athletic, muscular physique in under 45 mins each.

Mobile App Experience

No more PDF sheets, the program is delivered through an app, with progressions added weekly.

Equipment

Recommended

Barbell // Dumbbells // Cable Machine // Leg Extension/Curl // Leg Press

Sample Week

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

Sunday

Upper Pull

Cardio

1 x 10:00

Hanging Knee Raise

2 x 12

Ab Roller

2 x 12

Lat Pulldown

12, 15, 15 @ 70, 95, 95

Single Arm Lat Row Machine

12, 15, 15 @ 70, 95, 95

Chest-Supported DB Row

12, 15, 15 @ 70, 95, 95

Single Arm Preacher Curl

12, 15, 15 @ 70, 95, 95

Cable Lengthen Curls

12, 15, 15 @ 70, 95, 95

Monday

Optional Cardio

Tuesday

Lower

Cardio

1 x 10:00

Elevated Heels Goblet Squat

2 x 12

Elevated Heels RDL

2 x 12

Hip Adductor Machine

12, 15, 15 @ 70, 95, 95

Laying Hamstring Curl

12, 15, 15 @ 70, 95, 95

DB RDL

12, 15, 15 @ 70, 95, 95

Bulgarian Split Squat

12, 15, 15 @ 70, 95, 95

Single Leg Press

12, 15, 15 @ 70, 95, 95

Single Leg Leg Extension

12, 15, 15 @ 70, 95, 95

Leg Press Calf Raise

12, 15, 15 @ 70, 95, 95

Wednesday

Upper

Cardio

1 x 10:00

Cable Crunch

2 x 12 @ 70

Preacher Curl Machine

2 x 12 @ 70

Cable Lateral Raise

12, 15, 15 @ 70, 95, 95

Seated Row

12, 15, 15 @ 70, 95, 95

Rear Delt Fly Machine

12, 15, 15 @ 70, 95, 95

Seated Incline DB Curls

12, 15, 15 @ 70, 95, 95

Tricep Overhead Extensions

12, 15, 15

Saturday

Upper Push

Cardio

1 x 10:00

Cable Crunch

2 x 15 @ 70

Preacher Curl Machine

2 x 15

Incline Chest Press Machine

12, 15, 15 @ 70, 95, 95

Cable Chest Fly

12, 15, 15 @ 70, 95, 95

Shoulder Press Machine

12, 15, 15 @ 70, 95, 95

Chest Supported Lateral Raises

12, 15, 15 @ 70, 95, 95

Cable Tricep Crossovers

12, 15, 15 @ 70, 95, 95

Rope Tricep Pushdown

12, 15, 15 @ 70, 95, 95

Coach

More from The TDP Physique Training Groups

Tristan winters

[ START HERE ]

The Men's Training Group is a UPPER x LOWER (ULUL) hypertrophy driven routine build for beginner - advanced lifters.

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FAQs

Can I do this if I’m a beginner?

If you’re coachable and ready to show up—yes. We’ll teach you how to lift the right way from day one with video demos, full logs, and a clear plan. No more winging it.

What’s included in the $20/month?

• 4-day weekly strength split (updated every week) • Optional Zone 2 cardio • Full app access with logging + demo videos • First week FREE • Cancel anytime

What if I miss a workout or fall behind?

Life happens. Inside the app, everything is saved. You can pick up right where you left off without losing momentum.

Will this help me lose fat or just build muscle?

Both—because the foundation is smart strength programming + cardio that improves body composition. Add the right nutrition plan and this becomes the most effective fat loss phase you’ve ever done.

The Proof