FLex Friday

Coach KB Training

Strength & Conditioning, Custom Programming, Bodybuilding
Coach
Kenan Bryant @TheSculptorCoach

Flex Friday is all about looking, feeling, and being your best every single day by growing muscle, becoming aesthetically pleasing, not getting injured while doing this in as little time as possible. Making EVERY FLEX FRIDAY worth the selfie, I promise!

We'll focus on proper mechanics that will target the muscles that you're looking to grow while helping you do so in a way that you understand what the most effective movements are for each muscle. NO MORE stupid movements that influencers say get you a "stupid pump" - although we will get a stupid pump, you will also be growing your muscles rapidly!

Flex Friday will use tempos paired with max effort techniques to stimulate the nervous system to cause the muscle fibers to adapt and grow. This will create an incredibly effective hypertrophic atmosphere!

You can expect to use single and multi joint movements executed with efficiency. You will work hard to progress and beat the numbers each and every time that you hit the workouts. And your results will be mind blowing and come so much faster than you ever expected!

Work hard.

Have fun.

Stay shredded.

~The Sculptor Coach

$27 / mo
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Swole Is The Goal
No more wasting time in the gym with unnecessary volume not getting the results you desire.
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You get a community
I'll be in there, as well as all your teammates, to support you every step of the way! No more guessing or feeling alone!
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Cost effective
Less than $1 a day you can't beat the value!
Features
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Access to me on the reg!
I will be in the trenches with you not only doing the workouts myself, but supporting you to get the results you deserve!
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Programming 4 days per week
4 days a week of specialized strength and hypertrophy training that will challenge you and take between 45-65 mins each workout.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Beating the numbers (progression) will hold you accountable and will provide the feedback you need to grow.
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Committed Teammates
The community that will keep you pushing to unlock your best every single session!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Myself & the team will push you harder, know you better, and keep you going longer, all on the app.
Equipment
Required
Barbells/Smith Machine, Dumbbells, Machines
Recommended
Resistance Bands, Different Handles (Like Angle 90's)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 11 Day 7

A

Cardio

1 x 60:00

Monday
Week 12 Day 1

A

Cardio

1 x 45:00

Monday
Week 12 Day 1

A

Reverse Banded Incline Smith Press

6 x 6

B

Pec Deck Fly

15, 8, 8, 8, 8, 8

C

Parallel Dips

15, 8, 8, 8, 8, 8

D

Incline Anterior Delt Press

6, 8, 10, 12, 15, 20

E

Slight Incline Cable Lateral Raises

15, 8, 8, 8, 8, 8

F

Overhead Cable Tricep Extensions

15, 8, 8, 8, 8, 8

Tuesday
Week 12 Day 2

A

Cardio

1 x 35:00

Wednesday
Week 12 Day 3

A

Single Leg Calf Raises

15, 8, 8, 8, 8, 8

B

Weighted 45 degree Glute Raises

15, 8, 8, 8, 8, 8

C

Barbell Glute Bridge

6 x 6

D

Rear Foot Elevated Barbell Single Leg Deadlift

15, 8, 8, 8, 8

E

Seated Leg Curls

6, 8, 10, 12, 15, 20

Wednesday
Week 12 Day 3

A

Cardio

1 x 45:00

Thursday
Week 12 Day 4

A

Cardio

1 x 45:00

Thursday
Week 12 Day 4

A

Lat Pulldown

15, 8, 8, 8, 8, 8

B

45 Degree Incline DB Row

6 x 6

C

High Handle Rows

6, 8, 10, 12, 15, 20

D

Rear Pec Deck Delt Flyes

15, 8, 8, 8, 8, 8

E

Seated Incline DB Curls

15, 8, 8, 8, 8, 8

F

Spider Curl

6, 8, 10, 12, 15, 20

Friday
Week 12 Day 5

A

Cardio

1 x 35:00

Saturday
Week 12 Day 6

A

Seated Calf Raises

15, 8, 8, 8, 8, 8

B

DB or BB Knees Over Toes Lunge

15, 8, 8, 8, 8, 8

C

Reverse Banded Hack Squat

6 x 6

D

Sissy Squat

15, 8, 8, 8, 8, 8

E

Leg Extensions

6, 8, 10, 12, 15, 20

Saturday
Week 12 Day 6

A

Cardio

1 x 45:00

Coach
More from Coach KB Training
coach-avatar Kenan Bryant @TheSculptorCoach

Kenan Bryant has 18+ years of experience in the fitness world as a CPT, Prep Coach, & Body Transformation coach. He specializes in creating aesthetically pleasing physiques & maximizing muscle gains without injury. His online challenges are huge with 500+ athletes every single month & he has many 1:1 and group clients. He has been a competitor as well as helped 100's of competitors step on stage.

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FAQs
Equipment...what will I need?
You'll want access to a full blown gym! Not a "wellness center" or a Crossfit Gym...but a real gym. We'll mainly be using Barbells/Smith Machines, Heavy Ass Dumbbells, Resistance Bands (Get some on Amazon NOW!) and Machines of all varieties.
Will the Sculptor Coach really be coaching me?
YES! 1000% I'll not only be doing the workouts with you but I will be in the forum answering questions daily.
When should I start?
I recommend starting ASAP! I will be dropping different cycles every 6-8 weeks or so. I recommend starting with 3 sets of 10 at about 70% effort for your first week no matter when you jump in. This will help you get the right weights and movements down before plummeting head first the next week!
How do I access the programming?
I've partnered with TrainHeroic to deliver your programming. You'll create an account and your programming will be delivered via the app (both iOS and Android) each day. There will be video instruction around each movement as well as cues to pay attention to as well.
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When you join a team you’re getting more than programming, you’re joining an online community.

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