Rookie Squad

Evan Holmes Hypertrophy Coaching

Bodybuilding, Strength & Conditioning, Functional Training

Coach

Evan Holmes

I created the Rookie Squad 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.

The Rookie Squad is PERFECT for anyone just getting started or for anyone that has a life outside of training and wants to get in, get after it, and get out of the gym quickly and efficiently.

If you don't know where to start, you do now. RIGHT HERE with Rookie Squad!

You'll get a real coach, ME, and I'm here 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!

$29 / mo

Start My 7-Day Free Trial

Out with the old, in with the better

Where science-based principles meet the proven basics.

Coaching from the Best

I'll make sure that you are doing everything necessary to reach your goals so that you can be comfortable knowing you're prioritizing the right things.

Get Real Results

Stop wasting your time wandering the gym. I've put in the work, done the research, and I'll help guide you through your training journey.

Features

Access to Me

I'll be there, on our team's message boards, to help guide you along the way.

Programming 4 days per week

I'll be there, on our team's message boards, to help guide you along the way.

Movement Demos

I've filmed each movement so there's no guesswork on your end.

Detailed, expert instruction

Beyond sets and reps, I'll give you all the details you need to execute the training as I intended.

Committed Teammates

You're joining a real team of members that train just as hard as you do. Welcome!

Delivered through TrainHeroic

I've partnered with the best tech in training so that you get the online training experience you deserve.

Equipment

Required

Conventional Gym

Sample Week

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

Monday

Day 1

Seated Hamstring Curl

3 x 12

Smith Machine Squat

3 x 12

Leg Extension

3 x 12

Paused Standing Calf Raise

3 x 12

Tuesday

Day 2

Lat Pull-down

3 x 12

Flat DB Press

3 x 12

DB Lateral Raise

3 x 12

Seated DB Hammer Curl

3 x 12

Thursday

Day 3

Paused Stiff Legged DB RDL

3 x 12

Leg Press

3 x 12

Seated Adductor Machine

2 x 12

Paused Standing Calf Raise

3 x 12

Friday

Day 4

Incline Smith Machine Press

3 x 12

Seated Cable Row

3 x 12

Triceps Rope Push-down

3 x 12

Machine Preacher Curl

3 x 12

Coach

More from Evan Holmes Hypertrophy Coaching

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 .