Full Gym - Muscle & Strength Building: Training by FFS GYMS COACH in TrainHeroic

Fitter Faster Stronger

Coach
FFS GYMS COACH

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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Move Better
We train in the main movement patterns (squat, hinge, lunge, crawl, horizontal and vertical push and pull) to build a robust body in which leads to greater movement throughout your life.
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Get Strong!
Each session will aim to not only get you stronger but increase your overall muscle mass.
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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All your programming is within the TrainHeoric app meaning ease of use for you and less mess.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 - Lower Body

Warm Up - EDT Set

A

Perform each exercise for x10 Reps for as many rounds as possible (AMRAP) in 5-mins 1. Squat Drops 2. Total Body Crunch 3. Frog Pumps

Pre-Fatigue

B

Perform the following exercise for x15, going every 1min 15s x3 Rounds 1) DB Goblet Reverse Lunge

C

Crossed Arms BB Front Squat

4 x 10

D

BB RDL

4 x 12

E1

KB goblet squat

1 x 10

E2

Frog Pumps

1 x 8

E3

Russian KB Swing

1 x 6

Finisher - Core Blast

F

Complete the following two exercises for the stated reps. x3 Rounds 1) SA KB Deadbug x10 reps each leg per arm 2) Elbow Plank Leg Lift x10 reps per leg Rest for 60s after each round

Monday
Day 2 - Upper Body

Warm Up - EDT Set

A

Perform each exercise for x10 Reps for as many rounds as possible (AMRAP) in 5-mins 1. Plank Toe Touch 2. W-Y Reps 3. Bear Crawl

Pre-Fatigue

B

Perform the following exercise for x15, going every 1min 15s x3 Rounds 1) Band Pull Apart (Go light) OR 2) Bent Over Rear Delt Fly (Go light)

C

NG Narrow Chin Up

4 x 5

D

DB Bench Press Pronated To Neutral Grip

4 x 10

E1

TRX Row - Supinated To Neutral

1 x 10

E2

Single Leg Push Up

1 x 8

E3

TRX Curl

1 x 6

Finisher - Core Blast

F

Complete the following two exercises for the stated reps. x3 Rounds 1) Around The World of Plank x5 Rounds of the body 2) DB Sit Up x10 Rest for 60s after each round

Wednesday
Day 3 - Lower Body

Warm Up - EDT Set

A

Perform each exercise for x10 Reps for as many rounds as possible (AMRAP) in 5-mins 1. Cook Bridge (Drive knee into chest) 2. DB McGills 3. Lateral Lunge (Split reps each side)

Pre-Fatigue

B

Perform the following exercise for x10 each side, going every 1min 15s x3 Rounds 1) BW Cossack Squat

C

DB Split Squat - Lean Forward

4 x 8

D

DB Goblet Squat - Heels Elevated

4 x 12

E1

Goblet Reverse Lunge

1 x 10

E2

Feet Elevated Glute Bridge

1 x 8

E3

McGills

1 x 6

Finisher - Core Blast

F

Complete the following two exercises for the stated reps. x3 Rounds 1) Reverse Plank Leg Lift x5 reps each side 2) Straight Leg Sit Up x10 Rest for 60s after each round

Thursday
Day 4 - Upper Body

Warm Up - EDT Set

A

Perform each exercise for x10 Reps for as many rounds as possible (AMRAP) in 5-mins 1. Push Up To Toe Touch 2. Lying Blackburn W/Weighted Plate (1kg-2.5kg) 3. Renegade Row

Pre-Fatigue

B

Perform the following exercise for x15, going every 1min 15s x3 Rounds 1) DB DeFranco Press (Go light)

C

Incline DB Bench Press

4 x 10

D

DB/KB Seal Row

4 x 10

E1

DB Shoulder Press

1 x 10

E2

Bat Wings

1 x 8

E3

Bench Dips

1 x 6

Finisher - Core Blast

F

Complete the following two exercises for the stated reps. x3 Rounds 1) Bear Shoulder Taps x10 reps each side 2) 4-Way Dead bug x15 Rest for 60s after each round

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Full Gym - Muscle & Strength Building
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Full Gym - Muscle & Strength Building
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Full Gym - Muscle & Strength Building
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Full Gym - Muscle & Strength Building