WORKOUT LOG · TRAINHEROIC

THE RECEIPTS.

Every session, every set, every load logged from Jan 2, 2026 through May 25, 2026.

Sessions
49
logged in TrainHeroic
Sets logged
1,373
every rep, every load
Phases
7
program blocks
Training window
144 days
2.6 sessions / wk avg
JUMP TO PHASE
01Devil You Know902Gameday1203Testing304Breakthrough705Thunderpump506Locked In1207Challenge Accepted1
Phase 01

Devil You Know

Jan 2 – 23 · 9 sessions · 287 sets
Jan 2
Fri

The Devil You Know - #3

34 sets10 exercises
Mcgill Bird DogMcGill Curl UpSide Plank w/hip dipBarbell Jump SquatDeadliftDeadlift+6 more
DL 286.6 lb → 130.0 kg
hinge · 7push · 6conditioning · 3core · 6+2 more
Jan 5
Mon

The Devil You Know #4

30 sets9 exercises
Knee To Wall StretchCalf Raise to Tibialis RaiseKnee Over Toe Split SquatBox JumpBack SquatBack Squat+5 more
BS 286.6 lb → 130.0 kg
squat · 10push · 3pull · 3conditioning · 4+2 more
Jan 7
Wed

The Devil You Know #4

32 sets10 exercises
DB Arm Bar with Hip RotationSide Lying WindmillsCrossover Symmetry End Range Shoulder ExtensionPlyo Push-UpBench PressBench Press+6 more
BP 187.4 lb → 85.0 kg
squat · 3push · 10conditioning · 4core · 3+3 more
Jan 12
Mon

The Devil You Know #7

30 sets9 exercises
Knee To Wall StretchCalf Raise to Tibialis RaiseKnee Over Toe Split SquatBox JumpBack SquatBack Squat+5 more
BS 297.6 lb → 135.0 kg
squat · 10push · 3pull · 3conditioning · 3+2 more
Jan 14
Wed

The Devil You Know #8

35 sets10 exercises
DB Arm Bar with Hip RotationSide Lying WindmillsCrossover Symmetry End Range Shoulder ExtensionPlyo Push-UpBench PressBench Press+6 more
BP 209.4 lb → 95.0 kg
squat · 3push · 11conditioning · 6core · 3+3 more
Jan 16
Fri

The Devil You Know - #9

29 sets10 exercises
Mcgill Bird DogMcGill Curl UpSide Plank w/hip dipBarbell Jump SquatDeadliftDeadlift+6 more
DL 352.7 lb → 160.0 kg
hinge · 7push · 6conditioning · 0core · 6+2 more
Jan 19
Mon

The Devil You Know #10

31 sets9 exercises
Knee To Wall StretchCalf Raise to Tibialis RaiseKnee Over Toe Split SquatBox JumpBack SquatBack Squat+5 more
BS 308.6 lb → 140.0 kg
squat · 11push · 3pull · 3conditioning · 4+2 more
Jan 21
Wed

The Devil You Know #11

33 sets10 exercises
DB Arm Bar with Hip RotationSide Lying WindmillsCrossover Symmetry End Range Shoulder ExtensionPlyo Push-UpBench PressBench Press+6 more
BP 231.5 lb → 105.0 kg
squat · 3push · 11conditioning · 4core · 3+3 more
Jan 23
Fri

The Devil You Know - #12

33 sets10 exercises
Mcgill Bird DogMcGill Curl UpSide Plank w/hip dipBarbell Jump SquatDeadliftDeadlift+6 more
DL 396.8 lb → 180.0 kg
hinge · 8push · 6conditioning · 4core · 6+2 more
Phase 02

Gameday

Jan 26 – Feb 20 · 12 sessions · 395 sets
Jan 26
Mon

Gameday #1

30 sets9 exercises
90/90 Hip SwitchFigure 4 Glute ActivationHip Flexor Plank90/90 Hip SwitchBack SquatBack Squat+6 more
BS 242.5 lb → 110.0 kg
squat · 15hinge · 3pull · 3conditioning · 2+4 more
Jan 28
Wed

Gameday #2

32 sets10 exercises
Side Lying WindmillsWall-Assisted Pec StretchDeficit Push Up 3 Position IsometricSide Lying WindmillsBench PressBench Press+8 more
BP 187.4 lb → 85.0 kg
push · 18conditioning · 2core · 2accessory · 6+2 more
Jan 30
Fri

Gameday #3

36 sets12 exercises
Adductor RockbackBanded Pigeon StretchStanding Hip CarsAdductor RockbackDeadliftDeadlift+13 more
DL 308.6 lb → 140.0 kg
hinge · 15conditioning · 8accessory · 3mobility · 1+2 more
Feb 2
Mon

Gameday #4

31 sets9 exercises
90/90 Hip SwitchFigure 4 Glute ActivationHip Flexor Plank90/90 Hip SwitchBack SquatBack Squat+6 more
BS 253.5 lb → 115.0 kg
squat · 16hinge · 3pull · 3conditioning · 2+4 more
Feb 4
Wed

Gameday #5

33 sets10 exercises
Side Lying WindmillsWall-Assisted Pec StretchDeficit Push Up 3 Position IsometricSide Lying WindmillsBench PressBench Press+8 more
BP 209.4 lb → 95.0 kg
push · 19conditioning · 2core · 2accessory · 6+2 more
Feb 6
Fri

Gameday #6

37 sets12 exercises
Adductor RockbackBanded Pigeon StretchStanding Hip CarsAdductor RockbackDeadliftDeadlift+13 more
DL 308.6 lb → 140.0 kg
hinge · 16conditioning · 8accessory · 3mobility · 1+2 more
Feb 9
Mon

Gameday #7

29 sets9 exercises
90/90 Hip SwitchFigure 4 Glute ActivationHip Flexor Plank90/90 Hip SwitchBack SquatBack Squat+6 more
BS 293.2 lb → 133.0 kg
squat · 14hinge · 3pull · 3conditioning · 2+4 more
Feb 11
Wed

Gameday #8

31 sets10 exercises
Side Lying WindmillsWall-Assisted Pec StretchDeficit Push Up 3 Position IsometricSide Lying WindmillsBench PressBench Press+8 more
BP 216.1 lb → 98.0 kg
push · 17conditioning · 2core · 2accessory · 6+2 more
Feb 14
Sat

Gameday #9

34 sets12 exercises
Adductor RockbackBanded Pigeon StretchStanding Hip CarsAdductor RockbackDeadliftDeadlift+11 more
DL 330.7 lb → 150.0 kg
hinge · 15conditioning · 6accessory · 3mobility · 1+2 more
Feb 16
Mon

Gameday #10

31 sets9 exercises
90/90 Hip SwitchFigure 4 Glute ActivationHip Flexor Plank90/90 Hip SwitchBack SquatBack Squat+6 more
BS 286.6 lb → 130.0 kg
squat · 16hinge · 3pull · 3conditioning · 2+4 more
Feb 18
Wed

Gameday #11

33 sets10 exercises
Side Lying WindmillsWall-Assisted Pec StretchDeficit Push Up 3 Position IsometricSide Lying WindmillsBench PressBench Press+8 more
BP 198.4 lb → 90.0 kg
push · 19conditioning · 2core · 2accessory · 6+2 more
Feb 20
Fri

Gameday #12

38 sets12 exercises
Adductor RockbackBanded Pigeon StretchStanding Hip CarsAdductor RockbackDeadliftDeadlift+13 more
DL 330.7 lb → 150.0 kg
hinge · 16conditioning · 8accessory · 3mobility · 1+2 more
Phase 03

Testing

Feb 24 – 27 · 3 sessions · 59 sets
Feb 24
Tue

Testing Day #1

21 sets7 exercises
Air SquatJump SquatBack SquatBack SquatSkiErgBike Erg+2 more
BS 330.7 lb → 150.0 kg
squat · 11hinge · 3pull · 3conditioning · 2+1 more
Feb 26
Thu

Testing Day #2 

19 sets5 exercises
Close Grip Push UpPlyo Push-UpBench PressBench PressDB Split SquatSlider Rollouts
BP 242.5 lb → 110.0 kg
squat · 3push · 13core · 3
Feb 27
Fri

Testing Day #3

19 sets7 exercises
Glute BridgesBox JumpDeadliftPull UpTreadmill WorkBulgarian Split Squat (Contralateral)+1 more
DL 418.9 lb → 190.0 kg
squat · 3hinge · 7push · 3pull · 1+2 more
Phase 04

Breakthrough

Mar 6 – 20 · 7 sessions · 149 sets
Mar 6
Fri

Breakthrough Season #3

25 sets9 exercises
Active Leg Raise with Crossover SymmetryScap Pull UpPull UpBarbell RDLChest Supported DB RowFront Foot Elevated Split Squat+3 more
squat · 3hinge · 3pull · 7conditioning · 8+2 more
Mar 9
Mon

Breakthrough Season #4

17 sets8 exercises
Banded W/Y NegativeBanded Terminal Knee ExtensionPull UpBack Rack Barbell Split Squat60° Incline DB PressOffset DB RDL Contralateral+2 more
squat · 3hinge · 3pull · 6conditioning · 0+2 more
Mar 11
Wed

Breakthrough Season #5

17 sets9 exercises
Banded ArchersSide-Lying Thoracic RotationPull UpStrict PressBilateral DB Bulgarian Split SquatSingle Arm DB Floor Press+3 more
squat · 3push · 3pull · 3conditioning · 0+4 more
Mar 13
Fri

Breakthrough Season #6

20 sets9 exercises
Active Leg Raise with Crossover SymmetryScap Pull UpPull UpBarbell RDLChest Supported DB RowFront Foot Elevated Split Squat+3 more
squat · 3hinge · 3pull · 7conditioning · 3+2 more
Mar 16
Mon

Breakthrough Season #7

26 sets8 exercises
Banded W/Y NegativeBanded Terminal Knee ExtensionPull UpBack Rack Barbell Split Squat60° Incline DB PressOffset DB RDL Contralateral+2 more
squat · 4hinge · 3pull · 6conditioning · 8+2 more
Mar 18
Wed

Breakthrough Season #8

26 sets9 exercises
Banded ArchersSide-Lying Thoracic RotationPull UpStrict PressBilateral DB Bulgarian Split SquatSingle Arm DB Floor Press+3 more
squat · 3push · 3pull · 3conditioning · 8+4 more
Mar 20
Fri

Breakthrough Season #9

18 sets9 exercises
Active Leg Raise with Crossover SymmetryScap Pull UpPull UpBarbell RDLChest Supported DB RowFront Foot Elevated Split Squat+3 more
squat · 3hinge · 4pull · 7conditioning · 0+2 more
Phase 05

Thunderpump

Apr 6 – 24 · 5 sessions · 143 sets
Apr 6
Mon

Thunderpump #4

28 sets10 exercises
Poliquin Step UpCopenhagen PlankBack SquatBack SquatDB Split Squat45° Single Arm DB Press+5 more
BS 198.4 lb → 90.0 kg
squat · 13push · 2pull · 3conditioning · 2+3 more
Apr 8
Wed

Thunderpump #5

34 sets11 exercises
Side-Lying Thoracic RotationSingle-Arm Push-Up Hold w/Lateral Fly15° Barbell Bench Press15° Barbell Bench Press15° DB Chest FlyBulgarian Split Squat (Contralateral)+8 more
squat · 3push · 15pull · 3conditioning · 6+2 more
Apr 20
Mon

Thunderpump #10

25 sets10 exercises
Poliquin Step UpCopenhagen PlankBack SquatBack SquatDB Split Squat45° Single Arm DB Press+5 more
BS 187.4 lb → 85.0 kg
squat · 12push · 1pull · 3conditioning · 1+3 more
Apr 22
Wed

Thunderpump #11

28 sets11 exercises
Side-Lying Thoracic RotationSingle-Arm Push-Up Hold w/Lateral Fly15° Barbell Bench Press15° Barbell Bench Press15° DB Chest FlyBulgarian Split Squat (Contralateral)+8 more
squat · 3push · 13pull · 3conditioning · 3+2 more
Apr 24
Fri

Thunderpump #12

28 sets11 exercises
Weighted Hip AirplaneSingle Leg Glute Bridge HoldDeadliftDeadliftPull UpOffset Single Arm DB Shoulder Raise+8 more
DL 264.6 lb → 120.0 kg
squat · 3hinge · 6push · 2pull · 3+3 more
Phase 06

Locked In

Apr 27 – May 22 · 12 sessions · 314 sets
Apr 27
Mon

We're Locked In #1

28 sets11 exercises
Bar-On-Knee StretchHeel Elevated Stiff Leg Barbell RDLGood MorningBack Squat (Empty Bar)Back SquatDB RDL (hamstring optimized)+5 more
BS 264.6 lb → 120.0 kg
squat · 10hinge · 5conditioning · 6core · 3+2 more
Apr 29
Wed

We're Locked In #2

31 sets11 exercises
Prone Chest StretchShoulder Press for PumpBarbell RowPush UpsBench PressBilateral DB Bulgarian Split Squat+6 more
BP 176.4 lb → 80.0 kg
squat · 3push · 7pull · 4conditioning · 12+3 more
May 1
Fri

We're Locked In #3

21 sets10 exercises
Dead HangBarbell RDLBarbell High PullBarbell RowDeadlift45° Incline DB Bench Press+4 more
DL 374.8 lb → 170.0 kg
squat · 3hinge · 8push · 3pull · 1+3 more
May 4
Mon

We're Locked In #4

29 sets9 exercises
Bar-On-Knee StretchHeel Elevated Stiff Leg Barbell RDLGood MorningBack Squat (Empty Bar)Back SquatDB RDL (hamstring optimized)+3 more
BS 242.5 lb → 110.0 kg
squat · 7hinge · 5conditioning · 10core · 3+2 more
May 6
Wed

We're Locked In #5

21 sets11 exercises
Prone Chest StretchShoulder Press for PumpBarbell RowPush UpsBench PressBilateral DB Bulgarian Split Squat+6 more
BP 187.4 lb → 85.0 kg
squat · 4push · 7pull · 4conditioning · 1+3 more
May 9
Sat

We're Locked In #6

27 sets13 exercises
Dead HangBarbell RDLBarbell High PullBarbell RowDeadlift45° Incline DB Bench Press+10 more
DL 352.7 lb → 160.0 kg
squat · 3hinge · 8push · 5pull · 1+3 more
May 11
Mon

Locked In #7

29 sets11 exercises
Bar-On-Knee StretchHeel Elevated Stiff Leg Barbell RDLGood MorningBack Squat (Empty Bar)Back SquatDB RDL (hamstring optimized)+6 more
BS 264.6 lb → 120.0 kg
squat · 16hinge · 5conditioning · 1core · 3+2 more
May 13
Wed

Locked In #8

23 sets13 exercises
Prone Chest StretchShoulder Press for PumpBarbell RowPush UpsBench PressBilateral DB Bulgarian Split Squat+7 more
BP 198.4 lb → 90.0 kg
squat · 4push · 8pull · 4conditioning · 3+3 more
May 15
Fri

Locked In #9

19 sets11 exercises
Dead HangBarbell RDLBarbell High PullBarbell RowDeadlift45° Incline DB Bench Press+6 more
DL 374.8 lb → 170.0 kg
squat · 3hinge · 8push · 3pull · 1+3 more
May 19
Tue

Locked In #10

27 sets13 exercises
Bar-On-Knee StretchHeel Elevated Stiff Leg Barbell RDLGood MorningBack Squat (Empty Bar)Back SquatDB RDL (hamstring optimized)+12 more
BS 275.6 lb → 125.0 kg
squat · 9hinge · 5push · 2conditioning · 4+3 more
May 20
Wed

Locked In #11

39 sets10 exercises
Prone Chest StretchShoulder Press for PumpBarbell RowPush UpsBench PressBilateral DB Bulgarian Split Squat+4 more
BP 220.5 lb → 100.0 kg
squat · 3push · 7pull · 4conditioning · 20+3 more
May 22
Fri

Locked In #12

20 sets9 exercises
Dead HangBarbell RDLBarbell High PullBarbell RowDeadlift45° Incline DB Bench Press+3 more
DL 396.8 lb → 180.0 kg
squat · 3hinge · 8push · 3pull · 1+3 more
Phase 07

Challenge Accepted

May 25 – 25 · 1 sessions · 26 sets
May 25
Mon

Challenge Accepted #1

26 sets9 exercises
Knee To Wall StretchDB Split SquatDB Loaded Squat JumpsPull UpBack SquatFlat DB Bench Press+3 more
BS 264.6 lb → 120.0 kg
squat · 9push · 3pull · 3conditioning · 3+3 more
All-time personal records
156kg★
Back Squat · set Mar 11, 2024
125kg
Bench Press · set Nov 15, 2023
190kg★ NEW
Deadlift · set Feb 27, 2026 during this Hyrox build.