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POWERFLOW

Strength & Conditioning, General Fitness

Coach

Tyler Argento

Powerflow Online Coaching offers versatile fitness programming tailored for all levels, using dumbbells, kettlebells, machines, cables, and bands. Our expert-led workouts focus on strength, mobility, and endurance, with scalable options to suit your needs. Whether you’re training at the gym or at home, we provide modifications to ensure you stay consistent and achieve your goals. Experience effective, efficient, and adaptable coaching designed to fit your lifestyle.

(no barbell required)

$33 / mo

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POWERFLOW Group Coaching & Programming

The top 5 benefits of this program are: 1. Versatile Equipment Use 2. Adaptable to All Levels 3. Comprehensive Fitness Focus 4. Flexibility for Gym or Home 5. Lifestyle Integration

Features

Access to your coach, Tyler Argento.

A dedicated coach who will hold you accountable and provide the detailed feedback you need to grow!

Programming 5 days per week

Daily strength & conditioning that’s accessible and challenging for athletes of any level or background. Can modify to 3-4 days a week.

Exercise Video Guidance

Instructional detailed videos made by Tyler to guide your programming and technique to make execution as easy as possible!

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Bands

Recommended

Kettlebells // Some Machines // Cables

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

POWERFLOW 1

Lower Body Warm Up

Hamstring Scoops Lateral Lunge with Rotation Worlds Greatest Stretch Spinal Flexion Side Steps 12/side Dead Bug/Spinal Flexion Air Squats

Kettlebell Goblet Squat

3 x 12

Elbow Plank

DB Split Squat

3 x 8

RDL with 3-Second Eccentric

3 x 12

Seated Cossack Squats

3 x 8

Monday

POWERFLOW 2

Upper Body Warm Up

Foam Roll Thoracic and Lower Back - 1min 6-8/side: Shoulder Cars & Rotation with Ball Worlds Greatest Stretch 10-15 reps: Band Pass Through Band Pull Aparts Banded Rows Banded Single Arm Lat Pulldown Bottoms Up KB Overhead Press (LIGHTWEIGHT) 10/side (or use DB if no light KB)

DB Chest Press with Glute Bridge

3 x 10

DB Pullover on Bench

3 x 10

Single-Arm Row (Bench Supported)

3 x 8

DB Front & Lateral Raises

3 x 8

Cable Face Pulls

3 x 15

DB Skull Crushers

3 x 10

Choice of Cardio

Tuesday

POWERFLOW 3

Lower Body Warm-Up

Hamstring Scoops Lateral Lunge with Rotation Worlds Greatest Stretch Spinal Flexion Side Steps 12/side Dead Bug/Spinal Flexion Air Squats

KB Deadlift

3 x 12

Lateral Step Up

3 x 8

Side-Lying Hip Abductions

3 x 10

Glute Drive Machine - Single Leg Hip Thrust

3 x 12

Hamstring Gliders

3 x 10

Russian Twists

Wednesday

POWERFLOW 4

Prep

Upper Body Warm Up

Foam Roll Thoracic and Lower Back Shoulder Cars & Rotation with Ball Worlds Greatest Stretch Band Pass Through Band Pull Aparts Banded Rows Banded Single Arm Lat Pulldown Bottoms Up KB Overhead Press (LIGHTWEIGHT) 10/side (or use DB if no light KB)

Close Grip DB Bench Press

3 x 10

Bench Supported Plank Meadow Row

3 x 10

Seated Incline DB Chest Flys

3 x 10

Single Arm Lat Pull Down

3 x 10

Half-Kneeling Single Arm DB Shoulder Press

3 x 8

Gorilla Rows

3 x 8

KB Farmers Carry

3 x 0:45

Bike

Thursday

POWERFLOW 5

Prep

Full Body Warm Up

Upper Body: 6-8/side Foam Roll Thoracic and Lower Back Shoulder Cars & Rotation with Ball Worlds Greatest Stretch Band Pass Through Band Pull Aparts Banded Rows Banded Single Arm Lat Pulldown Bottoms Up KB Overhead Press (LIGHTWEIGHT) 10/side (or use DB if no light KB) Lower Body: 6-8/side Hamstring Scoops Lateral Lunge with Rotation Worlds Greatest Stretch Spinal Flexion Monster Walks Side Steps Dead Bug/Spinal Flexion Air Squats

Tempo Squat

3 x 12

Single Arm Single Leg Bench Press

3 x 10

DB Single Leg RDL w/ Rotation (Romanian Deadlift)

3 x 12

Single Arm Single Leg Bird Dog Row

3 x 10

Alternating Reverse Lunges

3 x 8

High Plank Pullovers

3 x 10