Effort & Gains

Effort & Gains

Strength & Conditioning, Plyometrics, Bodybuilding
Coach
Nate Trelstad

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.

$60 / mo
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Stay Engaged!
Unique Rotating program design each week is slightly different and every 3 weeks there’s a subtle programming shift. Your workouts will be different enough to keep things interesting and at the same time familiar enough so you can see and feel your progress. “Honestly you just have to experience it for yourself, it’s hard to explain, but it works.”
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Custom Fit
Most Group Training programs are limited by the inability for individualization. The Effort & Gains Program has an open-ended design so you have the ability to tweak the workouts to fit your needs and personal goals. Coach Nate will coach you on how to get the most out of each workout and work towards what matters most to you.
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Conditioning Program Included!
Optional Conditioning included with the Effort & Gains Program. Most people “hate cardio” because they have a poor relationship with it. Rediscover the benefits of good conditioning and get in the best shape of your life!
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You Don’t Have to Choose
Get stronger, build muscle, improve athleticism, move better, and get in better shape, all in one program! Too often people feel like they need to pick just one trait to train for. A lot of gains and benefits are being left on the table by focusing on just one training outcome. Don’t leave gains on the table!
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Actually Get Coaching
Most group training programs leave a lot to be desired when it comes to individual coaching. Admittedly it’s not easy to do in a group setting. However, the Effort & Gains Team will do there very best to make sure you have all of the support you need and coach you on how to execute the training program to get the most out of it that you can, inside and outside of the gym 💪
Features
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Effort & Gains Chat
It’s like having a Personal Coach in your pocket. Coach Nate will be in the chat to answer questions, critique form check videos, celebrate wins and
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Programming 4 days per week
Unique “Rotating” program design allows you to train hard and make progress without burning out. No boring 4 week blocks here!
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Exercise Video Guidance
Instructional videos to guide you and make execution easy
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Delivered through TrainHeroic
Mobile app makes it easy to track your progress. No need to try and remember what you did last time.
Equipment
Required
Barbell // Dumbbells // Cable Pulley System
Recommended
Machines (leg extension, Leg Curl, Leg Press, etc..) // Treadmill // Assault Bike // GHD // Dip Bars
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Season 1 Ep.49

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

Tuesday
Season 1 Ep.50

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

Thursday
Season 1 Ep.51

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

Friday
Season 1 Ep.52

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

Coach
More from Effort & Gains
coach-avatar Nate Trelstad

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.

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Compound Your Gains

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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FAQs
Who is the Effort & Gains Program for?
The Effort & Gains Program is not for Beginners. It caters to the person who likes elements of strength training, bodybuilding, and athletic training styles with a sprinkle of conditioning, but doesn’t want to follow the same old stale bodybuilding and powerlifting training programs that out there.
What makes the Program different from others?
The rotating style works like this: Week 1: Push A, Pull A, Legs A, Push B Week 2: Pull A, Legs A, Push A, Pull B Week 3: Leg A, Push A, Pull A, Legs B New Rotation This rotation allows you to train hard without burning out and do workouts on back to back days if needed
What do I Get?
-4 workouts per week -Access to Coach Nate -A slightly different training program every week (new program every 3 weeks) -A program that can be tweaked to fit your needs -the program is always updating so you can be sure that your workouts keep up with new research and methods -team chat
How long do the workouts take?
it depends a little bit based on how you choose to use the program, if you do the conditioning component or the extra Hypertrophy work. But the workouts are designed to be between 50-75 minutes long.
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When you join a team you’re getting more than programming, you’re joining an online community.

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