Muscle Definition & Strength: Training by Ken Mashek in TrainHeroic

Muscle Definition & Strength

Elite Health Programming LLC

General Fitness
Coach
Ken Mashek

This program is for anyone looking to have more muscle definition, become stronger, look, and feel better.

Program Includes:

  • 6 workouts per week
  • 1 workout per day
  • Progress tracking
  • Demonstration videos
  • Weight per set
  • Sets per exercise
  • Team group chat in order to ask questions, and build community
  • Direct messaging to Ken to ask questions
  • Workout can be done in any gym, anywhere
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7 Day FREE TRIAL
Try our workouts for 7 days, if you don't love them, cancel your subscription for NO COST to you.
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1st Month Money Back Guarantee
If you decide to go a different direction with your training after your first month, cancel your subscription, and request a refund, NO QUESTIONS ASKED.
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Expert Coaching
Daily workouts backed by scientific principles, and made simple for all levels of fitness
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Train Anywhere at Any Gym
Build community and feel comfortable reaching your goals in your gym
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Look Good. Feel Good. Save Money
This program done by a top trainer = $1 per workout Average personal trainer = $55 per workout
Features
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Access to your coaches
A top coach who will keep you accountable, and help you
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Programming 6 days per week
1 workout per day Monday - Saturday. Workout 6 days a week, 1 day a week, or anywhere in between. No worries if you miss a day.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A top coach who will keep you accountable, and help you when you seek it.
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Committed Teammates
A community to keep you accountable and competitive with your training.
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Delivered through TrainHeroic
No Excels, No PDF's, just an easy to use app.
Equipment
Required
Barbell // Dumbbells // Kettlebells // Squat Rack // Bench // Bands // Pull-Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-10-5 (Upper Body)

A

Flat DB Bench Press

3 x 12 @ 65 %

B

Overhand Lat Pulldown

3 x 12 @ 65 %

C

D1

Seated DB Military Press

3 x 12 @ 50 %

D2

Cable Low Row

3 x 12 @ 65 %

E1

Close Grip Push-Up

3 x 10

E2

Hammer Curl

3 x 10 @ 65 %

E3

Jumping Jacks

3 x 20

Monday
2021-10-6(Full Body Day)

A1

KB Swing

3 x 12 @ 55 %

A2

Goblet Squat

3 x 12 @ 55 %

B1

Push-Up

3 x 12

B2

Gorilla Row

3 x 24 @ 55 %

C1

DB Push Press

3 x 12 @ 55 %

C2

Hanging Knee Raise

3 x 12

C3

High Knees In Place

3 x 0:30

D

Conditioning Options

Tuesday
2021-10-7

A

Barbell Deadlift

3 x 12 @ 65 %

B

Leg Press

3 x 12 @ 65 %

C1

Goblet Split Squat

3 x 24 @ 55 %

C2

Band X Walks

3 x 24

D1

Stair Calf Raise

3 x 12

D2

Pallof Press

3 x 24

D3

Sit-up

3 x 12

E

Conditioning Options

Wednesday
2021-10-8

A

Incline DB Bench Press

3 x 12 @ 65 %

B

Chin-ups

3 x 6

C1

Band Reverse Fly

3 x 12

C2

Machine Fly

3 x 12 @ 65 %

D1

Rotating DB Curls

3 x 12 @ 55 %

D2

Cable Rope Tricep Extension

3 x 12 @ 55 %

D3

Mountain Climber

3 x 24

E

Conditioning Options

Thursday
2021-10-9

A1

Body Weight Squat

3 x 12

A2

DB RDL

3 x 12 @ 55 %

B1

Bear Crawl Push-Up

3 x 12

B2

1/2 Kneeling SA Band Pulldown

3 x 24

C1

Walking Lunges

3 x 24

C2

High Plank

3 x 0:30

D

Conditioning Options

Saturday
2021-10-11(Lower Body)

A

Barbell Back Squat

3 x 10 @ 70 %

B

Barbell RDL

3 x 10 @ 70 %

C1

DB Reverse Lunge

3 x 20 @ 60 %

C2

DB Curtsy Lunge

3 x 10 @ 70 %

D1

DB Calf Raise

3 x 10 @ 70 %

D2

Stability Ball Plank

3 x 0:45

E

Conditioning Options

Coach
coach-avatar Ken Mashek

Ken Mashek is a strength, and speed coach, as well as an ACE certified personal trainer. His focus in fitness is strength, and power. He likes to plan movements that are functional for the everyday person in order to move, and live a longer, healthier life. Ken is known for the detailed approach he takes to movement, and workout design. He is also Co-Founder of EHP.

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Train with a Team

Train with the team who has your goals on their mind

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FAQs
Who is this training for?
This training is for anyone who is looking to look better, feel better, and live a healthier life? This training focuses on retaining/building muscle, and fat loss.
The Proof
verified-athlete-avatar Dante H.

Long Time Client

Verified Athlete

"...My ultimate goal is to just be healthy and be able to continue providing for my wife and kids. As of today, I'm down 24lbs, I've gained strength and muscle, and most importantly, confidence! Looking forward to seeing how far I can push myself!"

verified-athlete-avatar Susan R.

Long Time Client

Verified Athlete

"You will not find a better team than Lindsay and Ken to help you meet and exceed all of your fitness goals!"

verified-athlete-avatar Lindsay P.

Mom of 4, & Co-Founder

Verified Athlete

"With 10 years experience the fitness space, I've seen the best, and worst ways to accomplish your fitness goals. The programming we provide will put you in the best position to build muscle, and burn fat."

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

Muscle Definition & Strength
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Muscle Definition & Strength
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Muscle Definition & Strength
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Muscle Definition & Strength