MUSCLE

PT Whiteboard Training

Bodybuilding, Strength & Conditioning

Coach

Designed for those who want to build or maintain muscle mass. The basic principles of muscle hypertrophy are laid out for you to follow with cycles of training progressing with an increase of intensity. Each new week of this plan builds on the last. Each new cycle provides novelty through the prescription of new exercises. If you follow the coaching notes and push your limits, you'll see muscular development with this plan.

The workouts are designed to last an hour or less. A fully equipped gym is ideal but home gym substitutes are provided for all exercises.

$15 / mo

Get MUSCLE

INCREASE STRENGTH-ENDURANCE

This science-led program will have you throwing weights around and on the path to reaching your physical potential.

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

Access to your coaches

Via TrainHeroic's chat feature, you can ask questions or get clarification on training, if needed.

Programming 5 days per week

Daily training that’s accessible and challenging for the intermediate to advanced athlete.

Exercise Video Guidance

Instructional videos to assist your training and make execution easy.

Detailed, expert instruction

Training briefs to explain the intent of each day so you can get the most out of each training session.

Delivered through TrainHeroic

Easy in-app access to take the guesswork out of your training.

Equipment

Required

Barbell & Plates // Squat Rack // Adjustable Bench // Pull-up Bar

Recommended

Typical Commercial Gym Equipment

Sample Week

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

Monday

2023-06-26

Warm-up

1 x 5:00

Specific Warm-up

Squat Prep

Couch Stretch - 1:00 per side Pigeon Stretch - 1:00 per side Ankle Dorsiflexion Stretch - 1:00 per side Deep squat stretch - 1:00

Back Squat

5, 5, 5, 5, MAX @ 67.5 %

Single Leg RDL

3 x 15

Split Squat

3 x 15

Calf Raise

3 x 15

Goblet Squat

3 x 15

Air Squat

3 x MAX

Tuesday

2023-06-27

Warm-up

1 x 5:00

Specific Warm-up

Horizontal Push Prep

Couch Stretch - 2:00 per side Dowel Pass-throughs - 1:00 Band Pull-aparts x 20+

Bench Press

5, 5, 5, 5, MAX @ 67.5 %

Incline DB Bench Press

3 x 15

DB Fly

3 x 15

Cable Overhead Tricep Extension

3 x 15

DB Bicep Curls

3 x 15

Skull Crushers

3 x 15

Close Grip Bench Press

3 x MAX

Wednesday

2023-06-28

Warm-up

1 x 5:00

Warm-up

Take some time to warm-up on the movements listed in the MetCon below. Build up to the working weight on the KB swings and get your shoulders ready for pull-ups.

Conditioning

Helen

3 rounds for time: 400 meter run (Sub1: 500 m row) 21 Kettlebell swing, 54/36 lbs (Mod: single arm dumbbell swing) 12 Pull-ups (Use bands to assist or added weight, if needed)

Thursday

2023-06-29

Warm-up

1 x 5:00

Specific Warm-up

Hinge Prep

Hamstring Stretch - 1:00 per side Good Mornings x 30 Straight Arm Pulldown x 30

Deadlift

5, 5, 5, 5, MAX @ 67.5 %

Lat Pulldown

3 x 15

Seated Row

3 x 15

DB Shrug

3 x 15

Lat Prayer

3 x 15

Inverted Row

3 x MAX

Friday

2023-06-30

Warm-up

1 x 5:00

Specific Warm-up

Vertical Push Prep

Thoracic Spine Foam Roll - 1:00 Bilateral Shoulder Flexion Stretch - 1:00 (Use wall, barbell, or kneeling with a foam roller) Band Pull-aparts x 30

Overhead Press

5, 5, 5, 5, MAX @ 67.5 %

DB Lateral Raise

3 x 15

Rear Delt Flyes

3 x 15

Incline Bench Bicep Curl

3 x 15

DB Tricep Kickbacks

3 x 15

DB Bicep Curls

3 x 15

Hammer Curl

3 x MAX

Coach

More from PT Whiteboard Training

Certified Strength and Conditioning Specialist, Tactical Strength and Conditioning Facilitator, CrossFit Level 1 coach, Precision Nutrition Level 1 coach, and practitioner of the art and science of fitness.

Look & Feel Your Best

Take the first step to start BUILDing.

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FAQs

How much experience should I have before joining this program?

You should be able to perform foundational lifts such as squats, deadlifts, overhead press, and bench press. The most advanced lifts are power cleans, power snatches, and split jerks. Substitutions are provided for more advanced lifts or exercises requiring atypical equipment.

How much gym equipment do I need?

Commercial gym equipment would be ideal but at a minimum you need a squat rack, bench, barbell, plates, bands and pull-up bar. Dumbbell and cable machine exercises will be prescribed but perfectly effective substitutions are provided for the typical home gym setup.

How long is a membership? Can I cancel?

You can sign-up for a reoccurring monthly or annual membership. You can cancel in the TrainHeroic app to stop the membership from reoccurring. All transactions occur through TrainHeroic.

Is there coach support available?

Yes! Simply use the chat in the Train Heroic app and Coach Brelinski or another member will assist you.

How long are the workouts and how many days per week?

The general timeframe is 60-minutes per session, but this may deviate based on the training intent of the day. If short on time, simply put a time cap on your training session. Training will be posted five or six days per week depending on the training cycle and goals.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

MUSCLE