C4 Fitness Solutions

Strength & Conditioning
Coach
Caleb Castillo

Features
5 sessions per week
Must use App app to view and log training
Team Training

Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in the app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body (HYP) 1

A1

Lying Leg Curl

2 x 8

A2

Russian Baby Makers

2 x 8

A3

Goblet Squat

2 x 8

B1

Back Squat

4 x 10

B2

DB Rocker Jumps

4 x 2

C

RDL

4 x 8

D

Goblet Squat

3 x 12

E

Lateral Lunge

3 x 8

Monday
Upper Day 1 (Strength/Hyp)

Circuit

A

2-3 rounds for a warmup. take your time with this. 10 reps each -banded face pull -banded row -banded lat pull

B1

Bench Press

6 x 4

B2

Push-Up

6 x 3

C

1-Arm DB Row

5 x 6

D

Incline DB Bench Press

3 x 6

E

Lat Pulldown

3 x 6

F

Standing Curl + Press

2 x MAX

G

Banded Row

3 x 20

Tuesday
Cardio (Light Walk)

A

Walk

1 x 25:00

Wednesday
Lower Day 2 (HYP)

A1

DB B-Stance RDL

2 x 10

A2

Glute Bridge March

2 x 10

A3

DB Farmer's Carry

2 x 40

B

Hip Thrust

6 x 3

C

Seated Single Leg Press

4 x 5

D

Single Leg RDL

3 x 6

E

Leg Extension

3 x 8

F

DB Calf Raises

3 x 15

Thursday
Upper Day 2 (Strength/Hyp)

A1

Barbell Row

2 x 20

A2

DB Shoulder Press

2 x 20

B

Barbell Incline Bench Press

5 x 5

C

Seated Row

6 x 3

D

Standing Curl + Press

2 x MAX

E1

Tricep Pushdown

3 x 0:25

E2

DB Bicep Curls

3 x 0:25

FAQs
Who is this programming for?
This 4-day Strength training program is ideal for anyone wanting to improve strength and physical performance, while also enhancing fitness and personal well-being.
How many workouts per week?
There are 4 resistance training days in this program. It is an Upper, Lower, Upper, Lower split.
What if I miss 1 day?
Volume is spread out throughout the week so if you miss 1 day you can make up for it a different day out of the week.
How much communication will I get with my coach?
You have a direct messaging tool that will allow you to communicate directly. I usually get back to people as soon as I possibly can.
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Strength Mania
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Strength Mania
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Strength Mania
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