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

The 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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CLEAR GUIDANCE

You’ll receive detailed instructions and exercise demonstration videos to ensure you’re getting the most out of each session with proper form & intensity.

ONLY 4 DAYS A WEEK

This is a 4 day a week structured upper-lower split routine that will stimulate muscle while giving you ample time to recover weekly.

BEGINNER - ADVANCED

This program is designed to be simple and effective with exercise tutorials and cues to make sure you are executing properly.

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 Training Groups

Tristan winters

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

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FAQs

How long will workouts take?

Usually 45-60 min, but it depends on a few factors: How many warm-up sets you typically need, and how long you rest between sets. Given that science is quite confident that longer rest is better, especially in the context of a low volume program, we encourage sufficient rest between sets.

What are the goals of this program?

Build Muscle - increase overall lean muscle mass (if following the cut protocol) Burn Fat - get lean and drop body fat (if following the bulk protocol) Core - build core strength and develop the inner and outer abs Mindset - increase focus, build resilience, and sharpen discipline

The Proof