Virtual Gym Buddy: Training by David Vore in TrainHeroic

Virtual Gym Buddy

Virtual Gym Buddy

Strength & Conditioning
Coach
David Vore

Goal

Creating detailed workouts for your gym routine with a balance between strength/power and hypertrophy to reach fitness goals. I believe a balance between these two methods is key to get the most out of your training.

Path

Get training plans broken down day by day to hold yourself to. Each workout will include primary, secondary, and isolation movements as well as mobility routines that can be completed in under five minutes. Avoid the pitfall of coming to the gym without a plan, wasting time, and not pushing yourself to grow. Too many of us (myself included!) have wasted years in the gym by not having anything to hold us accountable or define our path. This leads to frustration and a lack of progress. That ends now.

Destination

Your time is utilized effectively in the gym. You have a training plan and group to hold yourself accountable with and make measurable progress in your fitness journey.

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Primary, Secondary, Isolation
Each workout contains primary, secondary, and isolation movements to get the most out of your workouts.
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Daily Mobility Routines
Stretching routines targeting the body parts worked each day. These routines can be completed in under five minutes, but are specially designed for you to extend them as long as you need!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
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 and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Dumbbells // Cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Hamstrings, Glutes, Lower Back

A

Deadlift

5 x 5

B

Seated Arnold Cable Row

4 x 8

C

Barbell Hip Thrust

4 x 8

D

Pendlay Row

3 x 12

E

Single Leg Db Deadlift

3 x 12

F

Lying Leg Curl

3 x 12

Conditioning

G

Posterior Chain Mobility

Each stretch for 45 seconds. Alternate Right / Left as directed Wide Hamstring R/L Pigeon Pose R/L Chest to Thighs

Monday
Chest

A

DB Bench Press

5 x 5

B

Incline DB Bench Press

4 x 8

C

Cable Fly

4 x 8

D

Svend Press

3 x 12

E

Seated Chest Press

3 x 12

F

Tricep Pushdown

3 x 12

Conditioning

G

Chest Mobility

Perform each stretch for 45 seconds. Pec R/L Overhead wall Overhead Tri R/L

Tuesday
Lats and Upper Back

A

Lat Pulldown

5 x 5

B

Seated Cable Row

4 x 8

C

Pull-Up

4 x 8

D

Lat Pushdown

3 x 12

E

Face Pull

3 x 12

F

EZ Bar Curl

3 x 12

Recovery

G

Lat and Upper Back Mobility

Perform each stretch for 45 seconds. Wall Lat R/L Overhead Reach Childs pose reach R/L

Wednesday
Quads

A

Back Squat

5 x 5

B

Barbell Lunge

4 x 8

C

Bulgarian Split Squat

4 x 8

D

Leg Extension

3 x 12

E

Goblet Squat

3 x 12

F

Seated Calf Raise

3 x 12

Quad Mobility

G

Perform each stretch for 45 seconds. Lunging Quad R/L Hip Flexor R/L Standing Quad R/L

Thursday
Delts and Traps

A

Hang Clean

5 x 5

B

DB Shoulder Press

4 x 8

C

DB Front Raise

4 x 8

D

DB Shrug

3 x 12

E

DB Lateral Raise

3 x 12

F

Reverse Fly Machine

3 x 12

Conditioning

G

Shoulder Mobility

Perform each stretch for :45. Wall overhead stretch Cross body stretch R/L Mobility Bar dislocations

Friday
HIIT

A

100 m Sprint

B

Burpee Broad Jump

Join Your Virtual Gym

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

Virtual Gym Buddy
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Virtual Gym Buddy
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Virtual Gym Buddy
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Virtual Gym Buddy