ryno DAILY

Ryno Coaching

Bodybuilding
Coach
Ryan Rivera

Ryno Daily is for those looking to build muscle and lose fat, without the BS

Our main goal is to do this the most efficient way possible and not have to spend hours in the gym.

This is perfect if you don't want to have to write your own program or are tired of not seeing results from other programs.

I am here to help. This means form reviews as well as coaching points to get the most out of your workouts.

This program is detailed with all the tools you need to succeed. We love hard work here, and that's all you have to do in this program. Work!

We will utilize thoughtful programming approaches to make sure you keep effort and be able to keep it high without "burn out".

The ingredients are all here, now you just have to show up!

Features
feature-icon
Access to me
I will answer your questions and do form checks for you
feature-icon
Programming 5 days per week
4-5 days of programming using Pull Push Lower variations
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Easy to use app to help you logbook and reach your goals faster than ever
Equipment
Required
Barbells // Dumbbells // Cables or Bands
Recommended
Machines
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
REST
Monday
Week 1 of 12 - Pull

A

Pull-Up

3 x MAX

B

Chest Supported Row

8, 12, 15

C

RDL

2 x 8

D

Kneeling Cable Row

8, 12

E

Preacher Curl

8, 12, 15

F1

Standing Calf Raise Machine

2 x 15

F2

Crunch

2 x MAX

Tuesday
Legs

A

Seated Leg Curl

8, 10, 12

B

Heels Elevated Back Squat

2 x 8

C

Hack Squat

8, 12

D

Lying Leg Curl

8, 12, 15

E

Leg Extension

12, 15

F

DB Rear Foot Elevated Split Squat

12, 15

Wednesday
Push

A

Toe Press

12, 15, 20

B

Incline DB Bench Press

10, 12

C

Pec Dec

12, 15, 20

D

Seated Chest Press

6, 8, 10

E

Tricep Pushdown

12, 15, 20

F

Dip

3 x MAX

G

DB Lateral Raise

10, 15, 20

H

Incline Rear Delt Fly

10, 15, 20

Thursday
Cardio or OFF

Circuit

A

30-45 minutes easy cardio machine of choice OR 10 rounds 5 air squats 5 burpees 10 banded bicep curls 30 seconds bicycle crunch

Friday
Legs 2

A

Leg Extension

15, 20

B

Hack Squat

15, 20

C

Single Leg Leg Curl

8, 10, 12

D

Leg Press

15, 20

E

Walking Lunges

1 x MAX

Saturday
Arms

A

Single Arm Tricep Pushdown

12, 15, 20

B

Preacher Curl

12, 15, 20

C

JM Press

3 x 8

D

Hammer Curl

3 x 8

E

Rope Overhead Triceps Extensions

12, 15, 20

F

Seated Incline DB Curls

12, 15, 20

G

Calf Raise

2 x 15

H

Hanging Knee Raise

2 x MAX

FAQs
How many days per week is this program?
4-5 days of lifting + 1-2 cardio days (although you can do less days as needed).
When is the right time to join?
Now! The program is written so that you can start any time (even in the middle of a block) and be ok 👍
What equipment do I need?
A full gym with machines and cables is recommended.
How long do the workouts take to complete?
It takes most members between 45-60 minutes to finish.
What level of communication do I get?
I am active in the group thread daily. I also will be doing live zoom calls weekly exclusive to members.
Can beginners do this?
Beginners can do this program, but I recommend asking lots of questions in the group thread.
Join Your Virtual Gym

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

ryno DAILY
screenshot1
ryno DAILY
screenshot2
ryno DAILY
screenshot3