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.

$20 / mo

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Primary, Secondary, Isolation

Each workout contains primary, secondary, and isolation movements to get the most out of your workouts.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

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

Sunday

Hamstrings, Glutes, Lower Back

Deadlift

5 x 5

Seated Arnold Cable Row

4 x 8

Barbell Hip Thrust

4 x 8

Pendlay Row

3 x 12

Single Leg Db Deadlift

3 x 12

Lying Leg Curl

3 x 12

Conditioning

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

DB Bench Press

5 x 5

Incline DB Bench Press

4 x 8

Cable Fly

4 x 8

Svend Press

3 x 12

Seated Chest Press

3 x 12

Tricep Pushdown

3 x 12

Conditioning

Chest Mobility

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

Tuesday

Lats and Upper Back

Lat Pulldown

5 x 5

Seated Cable Row

4 x 8

Pull-Up

4 x 8

Lat Pushdown

3 x 12

Face Pull

3 x 12

EZ Bar Curl

3 x 12

Recovery

Lat and Upper Back Mobility

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

Wednesday

Quads

Back Squat

5 x 5

Barbell Lunge

4 x 8

Bulgarian Split Squat

4 x 8

Leg Extension

3 x 12

Goblet Squat

3 x 12

Seated Calf Raise

3 x 12

Quad Mobility

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

Thursday

Delts and Traps

Hang Clean

5 x 5

DB Shoulder Press

4 x 8

DB Front Raise

4 x 8

DB Shrug

3 x 12

DB Lateral Raise

3 x 12

Reverse Fly Machine

3 x 12

Conditioning

Shoulder Mobility

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

Friday

HIIT

100 m Sprint

Burpee Broad Jump

Coach