TRAIN
The Training Lab South Boston, LLC
Welcome to The Training Lab Southie’s TRAIN program.
TRAIN is our 4-day-per-week small group strength program, offered exclusively at our South Boston location. Each session is a full-body workout designed to help you maximize your strength and progress every time you step into the gym.
Our programming runs in 4-week blocks, with the main focus of each day rotating each cycle. This structure ensures that even if you don’t attend all four days, you’ll still be exposed to a wide variety of exercises throughout the year.
If you don’t plan on completing all four days of the program, we recommend sticking with the same days each cycle. For example, if you choose Days 1 and 2 during the first cycle, you’ll want to continue with Days 1 and 2 in the next cycle when the programming shifts. This helps maintain balance and consistency in your training over time.
The best part? You don’t have to train at our gym to follow the TRAIN program. While we recommend certain equipment, it’s not required. We provide alternative exercises so anyone can complete the program from anywhere as long as you have the equipment in our required section.
A1
Trap Bar Deadlift
3 x 8
A2
Seated Dumbbell Overhead Press
3 x 8
A3
Modified Copenhagen Plank
3 x 0:30
B1
Step Up
3 x 10
B2
Single Arm Cable Row (Seated or Half Kneeling)
3 x 8
B3
Plank Toe Taps
3 x 10
C1
Quadruped Banded Abduction into Kickback
2 x 12
C2
Dumbbell Reverse Fly's
2 x 12
A1
Lateral Lunge
3 x 10
A2
Neutral Grip Lat Pulldown
3 x 10
A3
Cable Deadbug
3 x 20
B1
Single Leg RDL (Contralateral Loading)
3 x 10
B2
Incline Dumbbell Bench Press
3 x 10
B3
Single Leg Glute Bridge with Lat Pullover
3 x 10
C1
Banded/Heel Elevated Hip Thrusts
2 x 20
C2
Dumbbell Chest Fly
2 x 12
A1
Goblet Squat
3 x 8
A2
Underhand Seated Cable Row
3 x 8
A3
Ab Wheel Rollout
3 x 8
B1
Single Leg Hip Thrust
3 x 10
B2
Z Press
3 x 8
B3
Horizontal Cable Chop
3 x 10
C1
Banded Clamshells
2 x 12
C2
Hammer Bicep Curl
2 x 10
A1
Barbell Hip Thrusts
3 x 10
A2
Alternating Dumbbell Bench Press
3 x 8
A3
Plank Pull Throughs
3 x 20
B1
Bulgarian Split Squat
3 x 8
B2
Straight Arm Pulldown
3 x 12
B3
Weighted Deadbugs (Dumbbell or Kettlebell)
3 x 20
C1
Banded Standing Glute Kickback
2 x 12
C2
Dumbbell Overhead Tricep Extension
3 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
TRAIN
TRAIN
TRAIN
