HAMMER

Honest Work Fitness

Bodybuilding, Powerlifting
Coach
David Brelinski, CSCS, TSAC-F

5-day per week training designed to increase strength and build muscle from a typical home gym. The programming is takes a different approach compared to typical linear or undulating plans and prioritizes fun and novelty while still aligning with the intended stimulus. If you want a obvious progression, you wont find it here, but with effort you will see results.

www.honestworkfitness.com

$20 / mo
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INCREASE STRENGTH-ENDURANCE
This science-led program will have you throwing weights around and on the path to reaching your physical potential.
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PACK ON LEAN MUSCLE
If you workout, you want to look like you workout. Science-backed methods for building lean muscle is a staple in the MUSCLE Program.
Features
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Access to your coaches
Via TrainHeroic's chat feature, you can ask questions or get clarification on training, if needed.
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Programming 5 days per week
Daily training that’s accessible and challenging for the intermediate to advanced athlete.
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Exercise Video Guidance
Instructional videos to assist your training and make execution easy.
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Detailed, expert instruction
Training briefs to explain the intent of each day so you can get the most out of each training session.
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Delivered through TrainHeroic
Easy in-app access to take the guesswork out of your training.
Equipment
Required
Barbell // Weight Plates // Squat Rack // Adjustable Bench // Pull-up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2025-10-27

Circuit

A

AMRAN (as many rounds as needed) - 1 minute easy cardio 10 light percher squats 10 RDL's 10 pushups 10 inverted rows Deep Squat Stretch

B

Back Squat

20, 20, 10, 10

C1

Bench Press

20, 20, 10, 10

C2

Strict Bodyweight Pull-Up

4 x MAX

D1

Front Rack Forward Lunges

2 x 15

D2

Calf Raise

2 x 15

Circuit

E

Take a walk.....consume protein (bonus points for carbs with that protein).

Monday
2025-10-28

Circuit

A

As many rounds as needed (AMRAN) 20 Light upright rows 20 light bicep curls 20 light BB overhead press

B1

Overhead Press

5, 4, 3, 3, 3

B2

Strict Bodyweight Pull-Up

5 x MAX

C1

Barbell Bicep Curl

3 x 8

C2

Diamond Push-Up

D

Barbell Upright Row

3 x 20

Tuesday
2025-10-29

Circuit

A

AMRAN - 2 minute easy cardio 20 x light upright rows 10 x Dips

B1

Weighted Strict Pullup

5, 4, 3, 2, 2

B2

Push-Up

3 x MAX

C

Incline Bench Press

15, 12, 10

D

Bent Over Row

3 x 8

E1

Barbell Bicep Curl

3 x 8

E2

EZ Bar Skull Crusher

3 x 15

Wednesday
2025-10-30

Circuit

A

AMRAN - 3 minute easy cardio 20 air squats 10 walking lunges per leg

B

Deadlift

5 x 1

C1

Goblet Squat

20, 15, 10

C2

Calf Raise

20, 15, 10

D

Reverse Lunges

2 x 8

Thursday
2025-10-31

Circuit

A

AMRAN - 10 pushups 10 inverted rows 5 dips 5 pull-ups

B1

Bench Press

5, 3, 1, 1, 1, 1

B2

Strict Bodyweight Pull-Up

4 x MAX

C

Low-Incline Bench Press

3 x 8

D

Single Arm Landmine Row

2 x 12

E

Supinated Grip Barbell Row

2 x 20

Circuit

F

Walk to the grill. Grill a steak and a potato. Steam some green beans.

Coach
More from Honest Work Fitness
coach-avatar David Brelinski, CSCS, TSAC-F

Trained 100's in-person and 1000's remotely online or with pen and paper training plans.

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