Breaking Bars

Bodybuilding
Coach
Elmer Bench

This Program is guaranteed to get you Jacked and Strong in just 8 Weeks! 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Power Rack // Barbell // Dumbbells // Kettle Bells // Reverse Hyper // Leg Press // Concept 2 // Bands Chains 
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Sample Week
Week 1 of 8-week program
Monday
Monday 

A1

Air Squat

3 x 25

A2

Push-Up

3 x 25

B

Bench Press

10, 10, 5, 4, 3, 2, 1 @ 30, 30, 65, 70, 80, 90, 101 %

C

Back Squat

10, 10, 8, 8, 8, 8 @ 30, 40, 50, 55, 65, 70 %

D

Incline DB Bench Press

4 x 8 @ 35, 40, 45, 50 %

E

Sorinex Leg Press

4 x 8

F

DB Fly

4 x 10

G

Push-Up

1 x 100

H

Air Squat

1 x 50

Tuesday
Tuesday 

A

Barbell Bicep Curl

2 x 15 @ 55, 65 lb

B

Good Morning (Marrs Bar)

4 x 8 @ 65, 75, 85, 95 lb

C

Reverse Hyperextension

4 x 8 @ 20, 30, 40, 50 %

D

Deadlift

8, 8, 5, 5, 5, 5, 5 @ 95, 115, 40, 50, 60, 70, 80 lb

E

Chest Supported Row (Sorinex)

4 x 8 @ 50, 55, 60, 65 lb

F

Hammer Strength Isolated Row

4 x 8 @ 90, 110, 120, 140 lb

G

Lat Pulldown

4 x 12 @ 100, 120, 140, 160 lb

H

SkiErg

@ 30

Thursday
Thursday

A

Push-Up

2 x 25

B

Close Grip Bench Press

15, 12, 10, 8 @ 95, 115, 135, 155 lb

C

Hammer Strength Preacher Curl

15, 12, 10, 8 @ 65, 75, 85, 95 lb

D

DB Bicep Curls

15, 12, 10, 8 @ 60, 70, 80, 90 lb

E

Tricep Rope Pulldowns

15, 12, 10, 8 @ 70, 80, 90, 100 lb

F

DB Overhead Tricep Extension

15, 12, 10, 8 @ 50, 60, 70, 80 lb

G

Barbell Bicep Curl

15, 12, 10, 8 @ 65, 85, 95, 115 lb

H

Alternating DB Hammer Curl

10 x 10 @ 80 lb

Friday
Friday 

A

Push-Up

1 x 30

B

Lat Pulldown

2 x 20

C

Bench Press

10 x 10 @ 75 %

D

Incline DB Bench Press

3 x 15

E

Decline DB Bench Press

3 x 15

F

Cable fly

3 x 15

G

Lat Pulldown

3 x 15

H

Push-Up

2 x 25

FAQs
Who is this training for?
Men who want to get strong and also build a quality body through high volume work.
What if I miss a day?
Just click on the workout you want to complete! Move it to the day you are doing it!
Jacked and Strong by the Fit Boss