PROGRAMMING INTRODUCTION

First of all, eternal thanks for taking the time to support me as a coach and trusting in my process. I appreciate every single person that takes the time to read through this and for the trust in giving my coaching/programming a try. Any and all feedback is greatly appreciated.

Note that this programming isn’t recommended for individuals with any pre existing or chronic injuries that haven’t been evaluated by an accredited health care professional. It is also not recommended to follow this program without appropriate coaching or safe lifting technique.

WhilST it is common knowledge that heavy squats and deadlifts are the best cure for life-threatening diseases, it is not yet scientifically proven and any lifter choosing to partake in this program is doing so by accepting the inherent risk that comes with intensive exercise.

GENERAL INFORMATION

This ongoing programming is set over 4 training days per week.  THE MOST preferable training split is shown as A DEFAULT example WHEN IT IS ASSIGNED TO YOU IN THE TRAINHeROIC app, TO ALLOW FOR ideal rest between upper body and lower body sections.  You may change the workout days to suit you, but ideally you would like to keep equal rest days between squat and deadlift day, and the two bench days.

Some exercise weights will be automatically determined by a percentage of your one rep max (1RM) OR ESTIMATED 1RM (which will be automatically calculated THROUGH TESTING IN THE PROGRAM), whilst some weights you will have to determine yourself using the RPE scale.  There will be prompts to help you remember this at the start of the FIRST BLOCK OF THE PROGRAM, but here is a brief explanation of the RPE system:

The INITIAL programming will start out with a SMALL phase of testing to see whAT your current LEVELS OF strength ARE, so if you dont know your current max lifts it is okay.  If you have tested your maxes for squat, bench and deadlift before, please enter them below and when these were tested, OTHERWISE LEAVE BLANK:

all programming will be provided via the trainheroic app. this will log all of your lifting data and keep a history of your rep maxes etc. please throughly read the instructions for each exercise and make sure to accurately record your weights and reps as required for each workout. there is also a percentage tool provided by clicking the three dots which can be quite useful on some of the backoff sets.

navigating the app itself is pretty intuitive, but for a quick overview watch the following video:

the workouts

each workout is broken up into MAIN/ secondary exercises AND then generally superset ACCESSORIES. stick to the prescribed weights or be true to the rpe system for the best results. SOME DAYS WILL BE EASIER BUT this is okay and purposeful for things like deload.

TRAIN the accessories HARD. generally they will be prescribed as rpe 8. it is explained in the first block in the app, but how i recommend you perform these supersets is by working up to a weight that you hit for a true rpe 8 (2 reps in reserve) for the first superset. Repeat this weight for the subsequent sets and it should be harder to complete if you have timed your rest period as prescribed, but this is okay. if you are unable to complete the required reps drop the weight slightly for the next set.

if you are unable to perform any of the prescribed exercises you are able to SUBSTITUTE them and CHANGE THE EXERCISE IN THE APP FOR TRACKING PURPOSES. if you need a recommendation of what to substitute feel free to get in contact.

because some weights will be worked out as a percentage they may be prescribed as odd numbers. simply ROUND to the nearest 2.5 KG OR LBS OR WHAT BEST SUITS THE available PLATES AT YOUR GYM. MOST IMPORTANTLY be CONSISTENT with this rounding.

If you find you need to constantly grind out reps on the program, or are missing them on your main exercises, it doesn’t mean you are getting weaker it just means you handle volume and intensity different than other people.

if this is the case i recommend lowering your working max by 5%. you can contact us if you are unsure how and we will get you sorted. This will make your training more effective and will result in greater progress on testing day. At no point should you ever sacrifice the TECHNIQUE of your LIFTS to achieve the prescribed weight.

lastly please ensure you are warming up. the weights listed for each excercise are just the top/working sets, and you should definitely be building up to these. once again feel free to reach out if you would like suggestions how.

thankyou for trusting in me and please tag @kevvyb and @absolutestrength in all of your training as i would love to see your progress! reach out with any questions at all and most importantly train hard!