XP Build

Onyx Performance Club

Coach

Dr. Danny

XP Build is our strength and conditioning training system crafted for individuals who are dedicated to packing on lean muscle.

Program Highlights:

Structured Approach: A full week layout with 7 distinct workouts - 6 focused on strength training and 1 dedicated to conditioning.

Incremental Progress: The program is designed to gradually add progressive overload, ensuring sustained muscle growth.

Clear Guidance: Every workout is accompanied by comprehensive instructions to maintain proper form.

Versatility: Don't have the equipment for a specific exercise? Easily swap with a similar exercise programmed by your Coach.

Community Interaction: Users have the opportunity to engage with a community of like-minded individuals following the XP Build program.

Digital Progress Monitor: An integrated tool to help users track and visualize their progress over time.

Professionally Designed: The program is the result of insights and expertise from professionals in the human performance space.

$30 / mo

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Build Muscle

Science-based weekly training frequency to promote continued gains.

Gain Strength

Develop your strength with focused work in lower rep ranges.

Promote Fat Loss

The focus might be strength work but we've dosed some conditioning to promote cardiovascular health and fat loss.

Features

Access to your coaches

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

Programming 7 days per week

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

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Forget lifeless PDF programs. You'll have access to your program and coach in the palm of your hand.

Equipment

Required

Barbell // Dumbbells // Squat Rack // Resistance Training Machines // Plyo Box

Recommended

Resistance Bands // Jump Rope // Cardio Equipment // Gym Access

Sample Week

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

Monday

Push A

Prep

Full-Body Mobility Circuit

Thoracic Extension on Foam Roller x 5 (big exhale with each extension) Thoracic Rotation in Sidelying x 5/side Shinbox Forward Reach x 5/side World's Greatest Stretch x 5/side Inchworm Pushup x 5 Repeat 1-2x

Prone Shoulder CARS

3 x 5

Inchworm Push-Up

3 x 5

Barbell Bench Press

3 x 5

Overhead Press

3 x 7

Close Grip Bench Press

3 x 10

Chest-Supported DB Lateral Raise

3 x 10

Cardio

1 x 20:00

Tuesday

Pull A

Kneeling Shoulder CARS

3 x 5

Prone T Raise

3 x 5

Prone Y Raise

3 x 5

Pendlay Row

3 x 5

Pull-Up

3 x 7

Barbell Shrug

3 x 10

Myorep Barbell Bicep Curl

Myorep Dumbbell Wrist Extension

Cardio

1 x 20:00

Wednesday

Lower B

Light Cardio

1 x 5:00

General Mobility

Full-Body Mobility Circuit

Front Foot Elevated Split Squat

3 x 10

Barbell Conventional Deadlift

3 x 5

Leg Extension

2 x 12

Seated Leg Curl

2 x 12

Standing Calf Raise

2 x 15

Adductor Short Plank

2 x 0:20

Couch Stretch

2 x 0:30

Thursday

Push B

Light Cardio

1 x 5:00

General Mobility

Full-Body Mobility Circuit

Prone Shoulder CARS

3 x 5

Incline DB Bench Press

3 x 10

Unilateral DB Push Press

3 x 10

Cable Overhead Triceps Extension

3 x 15

Chest-Supported DB Lateral Raise

3 x 15

Cable Chest Flye

3 x 15

Cardio

1 x 20:00

Friday

Pull B

Light Cardio

1 x 5:00

General Mobility

Full-Body Mobility Circuit

Kneeling Shoulder CARS

3 x 5

Prone T Raise

3 x 5

Prone Y Raise

3 x 5

Seated Row

3 x 10

Lat Pulldown

3 x 12

Seated Incline DB Curls

2 x 15

DB Reverse Fly

2 x 15

Cardio

1 x 20:00

Saturday

Conditioning + Mobility

Cardio

1 x 20:00

Banded Posterior Hip Mobilization

2 x 0:30

Banded Anterior hip mobilization

2 x 0:30

Seated Wall Angel

2 x 10

Half-Kneeling Wall Sweep

2 x 10

Leg-Leading Spine Rotation

2 x 10

Neck CARs

2 x 10

Coach

More from Onyx Performance Club

Dr. Danny

Served 50+ athletes in esports, NFL, BJJ, and more.

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FAQs

Who is this program for?

Athletes with at least 1 year of training experience looking for a structured program to drive muscle gain.

What if I miss a day?

Simple. Just continue with the program as scheduled the next day. If you miss consecutive days consistently, it may be good to self evaluate your schedule and lifestyle for barriers.

What should I expect with this program?

6 days of focused strength training and 1 days of focused conditioning.

How are the strength days structured?

Strength days have mostly resistance training with some conditioning at the end. Strength days 1-3 have a high effort bias and days 4-6 have a moderate effort bias.

How is the conditioning day structured?

Long steady state intervals that progress to shorter, more intense intervals. You'll also do some mobility work to increase range of motion.

What equipment do I need for this?

Gym access required. We're talking barbell, squat rack, dumbbells, kettlebells, plyo boxes, and machines. For conditioning, you can run or use cardio equipment.

Customer Reviews

Overall Rating

XP Build

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