New

PEAK PHYSIQUE!

Paramount Barbell Club

Bodybuilding, Functional Fitness, Weightlifting, Powerlifting, Olympic Lifting, Plyometrics, Personal Training, Other, Functional Training, General Fitness, Women's Training, Strength & Conditioning, Obstacle Course Racing
Coach
KAYLA JONES

Your Transformation Awaits!...

Make amazing progress with this progressive overload full body program! Filled with epic Pump Days & Hump Days.

  • Core Work & Conditioning Included.
  • Can be performed at home or in any gym.
  • 6 Workouts per week - YOU CHOOSE the days & workouts you'd like to implement.
  • Great Accessory & Supplemental work to your current training regiment.
Features
feature-icon
Programming 6 days per week
YOU CHOOSE which days you'd like to hit! 6 Workouts per week - including body splits, total body days, & core/cardio only days.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Enjoy the dopamine hit of the green check marks & simple, clear access to your training sessions!
Equipment
Required
Barbell // Dumbells // Kettlebells // Resistance Bands // Plyo Box
Recommended
Cardio Machines // Cable Machines // Ankle Weights
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
QUAD/GLUTE

WARM-UP

A

3:00 Bike/Row GLUTE BANDS // :01 Pause Each 2x 15/15 Rear-Lift/Kick Back 2x 10/10 Lateral Raise

B1

KB Knee Raise Hip Complex

2 x 20

B2

Seated SL Lift

2 x 12

C1

KB Leg Extension Complex

2 x 20

C2

DB Walking Lunge

2 x 20

D

Back Squat

5 x 5

E1

Trap Bar Deadlift OR Snatch Deadlift

4 x 8

E2

Banded Heel Drop

3 x 12

Monday
BACK/BI/SPRINT

WARM-UP

A

5 SETS :30 Row or Ski 5 Strict Pull Ups* 5-10 Banded Pass Thru *assisted as needed

B1

Wide Grip Lat Pull Down / Seated Pull Up

B2

Supinated BB Bent Over Row

C1

Supinated Narrow Grip Pull Down / Seated Pull-Up

C2

Supported 1-Arm Row

D1

Straight Arm Lat Press Down

D2

3-Grip DB Curl Complex

3 x 21

E

Echo Bike

1 x 3:00

Tuesday
GLUTE/HAM

WARM-UP

A

3:00 ROW - start easy - ramp up effort each minute 2 SETS - Banded Glute Work 15/15 Kick Backs 10/10 Cross Lateral Kick (heel up)

B1

Barbell Toe-Elevated RDL

4 x 12

B2

Low DB Bulgarian Split Squat

4 x 10

C1

Elevated Sumo Squat

15, 15, 12, 12

C2

Banded Nordic Curl

D1

Frog Reverse Hyper

3 x 10

D2

SL DB Hip Thrust Complex

3 x 24

ROW & KBS

E

3 ROUNDS 500m Row 20 Heavy Russian KBS - 1:00 Walking Rest -

Wednesday
UPPER/DELT/TRI

Warm-Up

A

3:00 (athlete choice - row/bike/ski) 2 SETS 15 Banded External Rotations 15 Banded Free Hammers 5-10 Push Up to Down Dog

B

DB ISO Front Raise Complex

3 x 18

C

DB ISO Lateral Raise Complex

3 x 18

D

Double Band/Cable Chest Fly

2 x MAX

E1

Dip

10, 8, 8, 6

E2

Seated Wide DB Press

4 x 10

F1

Wide Lean Back Pull-Downs

F2

Bent Over Rear Delt Flies

F3

Side Plank Rotation

3 x 0:30

Thursday
CORE&CARDIO

CORE WORK

A

3 ROUNDS 10-12 Alt Crossing/Hanging Leg Raise 12 Slow Banded Deadbugs (band on rig) 24 Toe Touch Crunch (optional small plate)

SPRINTERVALS

B

*Cardio Machine of Choice* *Goal is to have 3 different working paces for each interval length & keep it steady per segment. 4 ROUNDS (Easy/Moderate) 1:00 ON / 1:00 OFF - rest/reset- 6 ROUNDS (Moderate) :30 ON / :30 OFF - rest/reset- 8 ROUNDS (Moderate/Hard) :20 ON / :10 OFF

Friday
TOTAL BODY & CARDIO

WARM-UP

A

3:00 Easy Bike :30-:60 ea 90/90 Stretch 30/30 Straight Leg Fire Hydrants* *optional ankle weight

BOOTY PREP

B

2 ROUNDS - GLUTE BANDS 15/15 Kick Backs (:01 Pause) 10/10 Cross Lateral Kicks (:01 Pause)

C

Front Squats

6 x 2

D1

Snatch Grip RDL OR Sumo Stance RDL

D2

SL Assisted Step-Up

UPPER CIRCUIT

E

3 SETS 10/10 Single Arm DB Preacher Curl 15-20 Cable/Banded Rope Face Pull 15-20 Cable/Banded Overhead Tricep Ext

PUSH PRESS/CORE CIRCUIT

F

3 SETS (LIGHT) 15 DB Push Press :30 OH DB Hold 15 DB Pusl Press - rest 1-2 minutes -

BIKE & WEIGHTED SIT-UPS

G

4-5 ROUNDS M1 - Max Cal Bike M2 - Max Weighted/Foot Anchored Sit-Ups M3 - :30 Heavy KB Farmer (or Front Rack) March

closer-image-1
closer-image-2
YOUR TRANSFORMATION AWAITS...

You & your booty will be so glad you started!

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

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

PEAK PHYSIQUE!
screenshot1
PEAK PHYSIQUE!
screenshot2
PEAK PHYSIQUE!
screenshot3