Online Training

Hybrid Training Systems

Coach
Connor O’Neill

Knowing what you need to do in the gym can be one of the hardest parts, whether you are brand new to everything or have been going for a few years. That's what this subscription is for. Every 12 weeks you'll receive a new program.

Why 12 weeks?

This is just enough amount of time for the body to adapt to the specific exercises, reps, and sets that are used during those weeks before we switch things up.

What does this mean for you?

  1. You'll never get bored with workouts as they will rotate fairly consistently.
  2. You'll see consistent progress from consistently challenging the body with different exercises, reps, and sets over each 12 week periods.
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Strength and Size at the same time.
With the specific exercises, reps, and sets we’ve selected, you are guaranteed to get stronger in every key exercise while building muscle.
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 6 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Pull

A

Single Arm DB Row

3 x 8

B

Chest Supported DB Row

10, 8, 6, 6

C1

Straight Bar Lat Pulldown

3 x 10

C2

Cable Lat Pullover

3 x 10

D1

Facepulls

4 x 12

D2

DB Curls

4 x 12

Monday
Push

A

Incline Dumbbell Bench Press

3 x 8

B

BB Bench Press

10, 8, 6, 6

C

Half Kneeling Single Arm KB Press

3 x 8

D1

Machine Chest Fly

3 x 10

D2

Cable Overhead Tricep Extension

3 x 10

E

DB Lateral Raises

4 x 12

Tuesday
Quad Emphasis Legs

A

Bodyweight Reverse Lunges

3 x 8

B

DB Goblet Squat

10, 8, 6, 6

C

DB RDL

3 x 10

D

Seated Calf Raise

4 x 8

E1

Leg Extensions

3 x 12

E2

Standing Calf Raises

3 x 12

Thursday
Pull 2

A

Half Kneeling Single Arm Pulldown

3 x 8

B

Pull Up

10, 8, 6, 6

C1

Seated D Handle Row

3 x 10

C2

Close Grip Cable Curls

3 x 10

D1

DB Shrugs

3 x 12

D2

DB Hammer Curls

3 x 12

Friday
Push 2

A

Dumbbell Bench Press

3 x 8

B

Dips

10, 8, 6, 6

C

Incline Smith Press

3 x 10

D1

Cable Overhead Tricep Extension

3 x 10

D2

Tricep Rope Pushdown

3 x 10

E

Low to High Cable Fly

3 x 12

Saturday
Hamstring Emphasis Legs

A

Kickstand RDL

3 x 8

B

BB RDL

10, 8, 6, 6

C

Angled Leg Press

3 x 10

D1

Standing Calf Raises

3 x 12

D2

Tibialis Raises

3 x 12

E

Hamstring Curl

3 x 12

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Stop guessing and waiting.

This is your chance to finally get consistent and start making the progress you have been trying for. Click the link and let’s get going.

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Joe B

Former Athlete

Verified Athlete

"When I started working with Connor I was unsure of how to get the results I wanted in the gym. Since working with Connor he has helped me identify what to work on and I have gotten significantly stronger, started moving and feeling better throughout the day, and am more confident in the gym."

Join Your Virtual Gym

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

Online Training
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Online Training
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Online Training
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