Rookie Squad

Evan Holmes Coaching

Bodybuilding, Strength & Conditioning, Functional Training
Coach
Evan Holmes

The 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!

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Out with the old, in with the better
Where science-based principles meet the proven basics.
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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.
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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
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Access to Me
I'll be there, on our team's message boards, to help guide you along the way.
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Programming 4 days per week
I'll be there, on our team's message boards, to help guide you along the way.
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Movement Demos
I've filmed each movement so there's no guesswork on your end.
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Detailed, expert instruction
Beyond sets and reps, I'll give you all the details you need to execute the training as I intended.
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Committed Teammates
You're joining a real team of members that train just as hard as you do. Welcome!
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Day 1

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

Tuesday
Day 2

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

Thursday
Day 3

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

Friday
Day 4

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

Coach
coach-avatar 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 .

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Ready to become a physical specimen?

You're in the right place

Get Rookie Squad
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Join Your Virtual Gym

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

Rookie Squad
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Rookie Squad
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Rookie Squad
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Rookie Squad