The Effort & Gains Program has been over 2 years in the making. It is a blend of Strength Training, Physique Training, Plyometrics, and Mobility/Flexibility.
In short, get stronger, look better, feel better and perform better, all in one workout plan!
Stay engaged with workouts that feel fresh and never stale, while at the same time staying familiar enough so you can see and feel yourself making progress every week! No boring 4 week blocks here!
a note from Coach Nate "Over the years I have tried many different training programs from other coaches and programs I put together myself. This is by far my favorite way to train and the program thats given me my best results.
Program Overview: •4 workouts per week
•Unique Rotating Program Design (Week 1: Push, Pull, Legs, Push. Week 2: Pull, Legs, Push, Pull, Week 3: Legs, Push, Pull Legs, etc..)
•Optional Conditioning plan included!
•Optional Extra Hypertrophy work included!
•Open-ended program design to help you tweak the workouts to fit your needs and goals
•Coach Nate will be available in the team chat to help you with any questions you have, form checks, exercise alternatives.
A
GHD Hip Extension
B1
Rhythmic Deep squat Jumps with Med Ball
3 x 10
B2
Deadlift Choice
C
Barbell Deficit Reverse Lunge
D
Seated Hamstring Curl Machine
E
Hack Squat
F1
Choice Quad exercise
F2
Choice Glute Exercise
F3
Choice hamstring exercise
A1
Deep Deficit Plyo Pushups
3 x 10
A2
Wide Stance Overhead Cable Side Bend
B
Wide Grip High Pin Press
C
Smith Machine Incline Press
D
Super Rom Front Raise
E
Cable Tricep Cross Extension
F1
Choice Chest Exercise
F2
Choice Tricep Exercise
F3
Choice Front Delt Exercise
G
Aerobic Power Intervals
7 x 1:00
A
Hanging Straight Leg Raise
B
Chin-Up
C
Chest Supported T-Bar Row
D
Cable Bicep Curl
E
DB Hip Huggers
F1
Choice Back Exercise
F2
Choice Bicep Exercise
G
Aerobic Power Intervals
7 x 1:00
A1
Smith Machine Upright Row
A2
GHD Russian Twist
A3
Deep Split Stance Jumps
3 x 8
B
Nordic Hamstring Curl
C
Front Squat
D
DB Walking Lunges
E1
Choice Side Delt Exercise
E2
Choice Back Exercise
E3
Choice Bicep Exercise
Nearly 10 years of Coaching Experience, working with people from all walks of life, from Professional Athletes looking to gain an edge, to busy parents trying to balance their fitness with their many other responsibilities. There are a few basic principles of fitness that are key to understand, once you understand those principles it becomes easy to make a plan to fit an individual.
Getting in better shape helps you train harder, training harder helps you get stronger, getting stronger helps you build muscle, all of these elements improves athleticism using exercise to keep you mobile! Start compounding your gains and don’t leave gain
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