Fit300

Coach
Sean Cohen

Functional Based movements, to help you better function throughout your daily life

Core lifts are paramount with accessory work and a bit of conditioning as well

Features
6 sessions per week
Must use App app to view and log training
Team Training
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbells and Dumbbells
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Glamour Day

Circuit

A

3 Rounds of 10x Russian Situps 10x Hanging Knee Raise 20x Med Ball Twist

B1

Barbell Bicep Curl

5 x 8

B2

Reverse Grip DB Presss

5 x 8

C1

Seated Incline DB Curls

3 x 10

C2

DB Floor Press

3 x 10

Circuit

D

3 Rounds of 12x Hammer Curl 12x DB Skull Crusher 12x Cheat Curl 12x OH Tricep Extension

Monday
Lower Strength 6s

Circuit

A

3 Rounds of 5x Wall Squats 10x Air Squats 15x Goblet Squats

B

Back Squat

5 x 6

C

Pause Back Squat

10 x 3

D

Good Morning

5 x 5

Circuit

E

Deadlift Circuit 7x Deadlifts 90 sec Cardio 5x Deadlifts 90 Sec cardio 3x Deadlifts 90 Sec all out Cardio

Tuesday
Upper Strength 6s

Circuit

A

3 Rounds of 5x Pullup 10x Incline DB Press 15x Lateral Raise

B

Bench Press

6 x 6

C

Pull-Up

10 x 3

D1

DB Bench Press

5 x 5

D2

Bent Over Row

5 x 5

Circuit

E

OHP Circuit 6x Barbell OHP 90 sec Cardio 5x Barbell OHP 90 Sec cardio 4x Barbell OHP 90 Sec Cardio 3x Barbell OHP 90 sec Cardio 2x Barbell OHP 90 Sec Cardio 1x Barbell OHP 90 sec Cardio

Wednesday
Rest Day
Thursday
Lower Hypertrophy1

Circuit

A

5 Rounds of 1 min Max Air Squats 1 min Rest

B1

Front Squat

5 x 8

B2

Good Morning

5 x 8

C1

Walking Lunges

4 x 8

C2

Hip Thrust

4 x 15

Circuit

D

5 Rounds of 10x Air Squats 10x Crunch 10x Russian Twist

Friday
Upper Hypertrophy1

Circuit

A

5 Rounds of 10x Face Pulls 10x Pushups 10x Pullups

B1

DB Bench Press

5 x 8

B2

Bent Over DB Row

5 x 8

C1

Incline DB Bench Press

4 x 8

C2

Lat Pulldown

4 x 15

D1

DB Fly

3 x 8

D2

DB Lateral Raise

3 x 8

Circuit

E

Set your Tabata Timer for 8 rounds Push-ups 20sec work 10sec Rest

Saturday
Conditioning1

Circuit

A

10 min any cardio

Circuit

B

E2MOM for 20 min Every 2 min on Min (set your timer) for 3x Power Cleans 2x Front Squats 1x Push Press

Circuit

C

Hang Clean 1 hang Clean every 30 seconds for 10 min

closer-image-1
closer-image-2
JOIN NOW

Start your path to live better and move better

Start My 7-Day Free Trial
closer-image-3
The Proof
verified-athlete-avatar Sean C

Full-time dad, and full-time job

Verified Athlete

"No one cares, work harder"

Join Your Virtual Gym

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

Fit300 Functional
screenshot1
Fit300 Functional
screenshot2
Fit300 Functional
screenshot3
Fit300 Functional