Train With Me KP: Training by Shane Perkins in TrainHeroic

Perkins Training

Bodybuilding, Women's Training
Coach
Shane Perkins

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1 Upper Body 1

A

Medicine Ball Standing Chest Throw (PT)

3 x 6

B1

Incline DB Bench Press (PT)

8, 6, 4, 8, 6, 4

B2

Mid Supinated Grip Chin Up (PT)

8, 6, 4, 8, 6, 4

C1

Seated DB Hammer Curl (PT)

3 x 8

C2

Decline DB Tricep Extension (PT)

3 x 8

C3

Rear Delt Machine (PT)

3 x 12

Monday
Week 1 Day 2 Lower Body 1

A

Box Jump (PT)

3 x 3

B

Low Bar Squat (PT)

8, 6, 4, 8, 6, 4

C1

1-Leg Lying Leg Curl (PT)

3 x 8

C2

DB Split Squat FFE - Paused (PT)

3 x 8

D

Standing Cable Side Bend (PT)

3 x 12

Wednesday
Week 1 Day 4 Upper Body 2

A

Overhead Medball Slam To Ground (PT)

3 x 6

B1

Standing BB Shoulder Press (PT)

8, 6, 4, 8, 6, 4

B2

Dead Stop 1-Arm DB Row To Hip (PT)

8, 6, 4, 8, 6, 4

C1

Incline DB Zottman Curl (PT)

3 x 8

C2

EZ Bar Triceps Extension (PT)

3 x 8

C3

Standing Lateral Raise (PT)

3 x 12

Thursday
Week 1 Day 5 Lower Body 2

A

Standing Long Jump (PT)

3 x 3

B

Snatch Grip Deadlifts (PT)

8, 6, 4, 8, 6, 4

C

Hip Thrust (PT)

3 x 8

D

Bulgarian Split Squat Glute Focus (PT)

3 x 8

E1

Seated Calf Raise (PT)

3 x 20

E2

Kneeling 1-Arm Pulldown (PT)

3 x 12

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Train With Me KP
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Train With Me KP
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Train With Me KP
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