This is a gym-based plan, designed for fitness enthusiasts of all levels. Each mesocycle (training block) will last anywhere from 8-15 weeks, placing emphasis on areas which the community wish to target (which can be voted on within the TFNL Community Coaching Discord). This is a community coaching journey that gives YOU a voice.
A
Cardio
1 x 7:00
B
Prone Machine Hamstring Curl
2 x 9
C
Smith Machine Squats
5, 8
D
Leg Press (Quads)
1 x 6
E
Leg Extension
1 x 8
F
Standing Calf Raises
2 x 10
G
Cable Crunches
1 x 6
A
Cardio
1 x 7:00
B
Incline Dumbbell Press
5, 8
C
Lat Pulldown (Wide)
5, 9
D
Pec Dec Fly
1 x 10
E
Machine Row (Lats)
1 x 9
F
Seated Cable Y-Raise
8, 15
G
Cross Body Extensions
8, 12
A
Cardio
1 x 7:00
B
Glute Bridges
1 x 6
C
Romanian Deadlifts
6, 8
D
Split Squats (Quads)
1 x 10
E
Glute Med Kickback
1 x 15
F
Seated Calf Raises
1 x 10
G
Strict Lower Hanging Leg Lifts
1 x 8
A
Cardio
1 x 7:00
B
Flat Dumbbell Press
2 x 5
C
Iliac Pulldowns
1 x 6
D
Seated Dumbbell Shoulder Press
5, 8
E
Chest Supported Dumbbell Rows
8, 10
F
Dumbbell Curls
1 x 6
G
Rope Face Pulls
1 x 15
With over 10 years of professional experience within the industry, Harry has coached a variety of individuals ranging from gym newcomers to World Champion Powerlifters. Harry believes in bridging the gap between physical and mental health.
TFNL is driven by team and community, which is exactly what I wish for this community coaching experience to thrive on. Bringing members of the TFNL Community together to help each other thrive and succeed along this fitness journey.
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.