Rookie Squad
Evan Holmes Coaching
Bodybuilding, Strength & Conditioning, Functional TrainingThe Rookie Squad emphasizes two things: 1) to give you an accessible and easy-to-follow structure as you learn your way around the gym and what it means to "train" for real, and 2) being as efficient as possible with your time.
The Rookie Squad is PERFECT for anyone just getting started or those who have a busy life and want to get in and out of the gym quickly and efficiently.
If you don't know where to start, you do now. RIGHT HERE.
You'll get a real coach, ME, to help guide you through this part of your training journey, avoid common newbie mistakes, and learn the ins and outs of lifting in a comfortable, judgement-free environment.
There is no such thing as a stupid question, so ask away! Basically, I just want to help you avoid making the unnecessary mistakes that I made when first starting out, so that you can start making optimal progress right away. Our focus will be on simplicity, efficiency, and mastering the basics while still implementing proven principles that will optimize growth and progress.
Don't worry, just because this is a beginners-focused group, doesn't mean we won't be making some serious gains!
For less than $1/day, you'll get ALL OF THIS and more!
A
Seated Hamstring Curl
3 x 12
B
Smith Machine Squat
3 x 12
C
Leg Extension
3 x 12
D
Paused Standing Calf Raise
3 x 12
A
Lat Pull-down
3 x 12
B
Flat DB Press
3 x 12
C
DB Lateral Raise
3 x 12
D
Stabilized DB Hammer Curl
3 x 12
A
DB RDL
3 x 12
B
Leg Press
3 x 12
C
Seated Adductor Machine
2 x 12
D
Paused Standing Calf Raise
3 x 12
A
Incline Smith Machine Press
3 x 12
B
Seated Cable Row
3 x 12
C
Triceps Rope Push-down
3 x 12
D
Machine Preacher Curl
3 x 12
Evan Holmes
I provide hypertrophy focused coaching for everybody from newbies to the most dedicated and experienced lifters. With an emphasis on two-way communication, I work together with my clients to ensure that they have all of the tools necessary to maximize progress toward their goals regardless of their lifestyle factors .
When you join a team you’re getting more than programming, you’re joining an online community.
Rookie Squad
Rookie Squad
Rookie Squad
