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
Treadmill Work
1 x 5:00
B
Seated Leg Curls
10, 15
C
Smith Machine Squats
5, 8
D
Glute Bridges
1 x 10
E
Unilateral Leg Press (Glutes)
2 x 8
F
Straight Leg Calf Raises
6, 8, 10
A
Treadmill Work
1 x 5:00
B
Dumbbell Lateral Raise
12, 12, 15
C
Bench Press
2 x 5
D
Wide Grip Pull Ups
5, 8
E
Incline Dumbbell Press
6, 10
F
One-Arm Kneeling Rows
8, 12
G
Cable Curls
7, 7, 10
A
Treadmill Work
1 x 5:00
B
Lying Leg Curl
8, 12
C
Dumbbell RDL
6, 10
D
Dumbbell Walking Lunges
2 x 10
E
Leg Extension
10, 15
F
Plank w/ Arm Reach
2 x 8
A
Treadmill Work
1 x 5:00
B
Cable Rear Delt Fly
2 x 15
C
Machine Chest Press
2 x 6
D
Lat Pulldown (Wide)
8, 12
E
Dumbbell Shoulder Press
6, 10
F
Wide Grip Low Rows
10, 15
G
Cross Body Extensions
8, 8, 12
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.