POP Training
The Dirty Gym
Bodybuilding, General FitnessAre you looking to get started with a fitness program?
Tired of feeling lost in the gym?
Join Today! POP Training is a monthly subscription program that provides you with a full workout plan for 4 days per week. The workouts are designed in such a way that you can focus on just showing up and being consistent.
It's not about thinking about what you're doing in the gym, or how many reps or sets to do—it's just about showing up, putting in the work, and getting results.
Prep
A
POP | LowerBody WU
5 Mins Assualt Bike or Row Air Squat 3x10 Side Lunge 3x10 SLOWWW Lat Pulldown 3x12 Hollow Hold 3x30 Sec
B
Leg Press
10, 10, 20, 20
C
Hack Squat
3 x 15
D
Staggered Stance DB RDL
3 x 20
E
Leg Extension
3 x 20
F
Heel Elevated Cyclist Squat
3 x 20
Prep
A
POP | Upper body Warm-up
Inch Worm 3x10 Push-ups 3x10 Shoulder CARS 3x10/Side Assault Bike 1 Min x 3
B
Single Arm Lat Pulldown
12, 12, 12, 15, 15
C
DG | Low Row
3 x 15
D
DB Fly
3 x 20
E
Cable Rear Delt Raise
3 x 20
F1
OH Cable Tricep Extension
3 x 20
F2
French Press
3 x 20
G
Hammer Curl
3 x 20
Prep
A
POP | Posterior Warm-up
Single Leg Glute Bridges 3x10 Hip Extension 3x10 Cossak Squat + T-spine rotation 3x10 DB Row 3x10
B
Power Squat Machine
8, 8, 8, 15
C
Kas Glute Bridge
3 x 15
D
DB Reverse Lunge
3 x 15
E
Seated Hamstring Curl
5 x 20
F
Reverse Hyper
2 x MAX
Prep
A
POP | Shoulder Warm-up
Shoulder Y&T 3x20 Pushups 3x10 Lat Pulldown 3x10 Squat 3x10 Hanging Leg Raise 3x10
B
DB Bench Press
5 x 8
C
Seated DB OH Press
3 x 12
D
Neutral Grip Lat Pulldown
3 x 15
E1
Incline Lateral Raise
3 x 20
E2
Cable Upright Row
3 x 20
E3
DB Reverse Fly
3 x 20
F1
DG | Tricep Push Down
2 x MAX
F2
Single Arm Preacher Curl
2 x MAX
Casey Strope
Casey brings her vast expertise in both strength training and conditioning. She has a BS in Materials Engineering, but over the past decade has qualified for CrossFit Regionals 5x, nationals in weightlifting with numerous Ohio State Championships under her belt, is nationally ranked in powerlifting; raw, single-ply, multi-ply, and headed to her first strongman nationals!
Join your community of training partners, increase your confidence in the gym, and revel in your new found athleticism.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
POP Training
POP Training
POP Training
