Growth Gang

TFNL

Coach

Harry TFNL

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.

$25 / mo

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Science-Based Programming

With endless amounts of conflicting information online, it's hard to figure out what to do and what to avoid. I'll take the guess-work out of your training and provide you with a programme that will lead to results!

Community-Driven Coaching

Work together as a community to keep each other accountable. Working alongside fellow members of the TFNL community will enhance your training experience exponentially. You may not have a training partner, but you'll always have a support network here!

Amazing Value For Money

For less than $1 per day, you can have access to effective programming and community support. What's not to love?

Features

Programming 4 days per week

Four training days will allow many to fit training into their lifestyle well, giving plenty of opportunity to rest and recover.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

Access to a community coaching exclusive Discord allows everybody to interact and push each other to succeed.

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

Basic Gym Kit

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Legs (A)

Treadmill Work

1 x 5:00

Seated Leg Curls

10, 15

Smith Machine Squats

5, 8

Glute Bridges

1 x 10

Unilateral Leg Press (Glutes)

2 x 8

Straight Leg Calf Raises

6, 8, 10

Tuesday

Upper (A)

Treadmill Work

1 x 5:00

Dumbbell Lateral Raise

12, 12, 15

Bench Press

2 x 5

Wide Grip Pull Ups

5, 8

Incline Dumbbell Press

6, 10

One-Arm Kneeling Rows

8, 12

Cable Curls

7, 7, 10

Thursday

Legs (B)

Treadmill Work

1 x 5:00

Lying Leg Curl

8, 12

Dumbbell RDL

6, 10

Dumbbell Walking Lunges

2 x 10

Leg Extension

10, 15

Plank w/ Arm Reach

2 x 8

Friday

Upper (B)

Treadmill Work

1 x 5:00

Cable Rear Delt Fly

2 x 15

Machine Chest Press

2 x 6

Lat Pulldown (Wide)

8, 12

Dumbbell Shoulder Press

6, 10

Wide Grip Low Rows

10, 15

Cross Body Extensions

8, 8, 12

Coach

More from TFNL

Harry TFNL

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.

Closing Thoughts

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.

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FAQs

Does it matter when I sign up?

Absolutely not! You can sign up whenever and you'll still experience all of the benefits.

How are the focuses for each training block determined?

There will be a voting opportunity in the exclusive Discord.

What equipment will I need?

The majority of gyms will have access to the equipment needed for the programme. There aren't any niche exercises included!

What if I have questions about the programme?

All community members will gain access to a team message board and community Discord. Both of which I'll be in!

What if I can't workout on the days programmed?

That's fine! The four days are programmed how I'd do them personally, but you must do whatever your schedule allows so feel free to adjust the days accordingly.

Do the workouts change at all?

Absolutely! There will be some changes on certain weeks, so it's key to keep an eye on each training session to make sure you're not missing anything.

What happens when the programme finishes?

Then we start a new block with different movements/goals, based on your feedback and input :)

Join Your Virtual Gym

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

Growth Gang