Master the System. Maximize the Results.
At Hardbody, we don’t guess. Every training session is intentional, and every phase is part of a larger system designed to build muscle, increase strength, and elevate your performance.
Whether you’re an athlete, parent, or busy professional—this guide will walk you through how to correctly read and follow your training program inside the TrainHeroic app.
Accumulation vs. Intensification: What’s the Difference?
Your program alternates between two distinct 3-week phases:
Accumulation (ACC) Phase
This is your volume phase—more sets, more reps. The goal here is to build work capacity and stimulate hypertrophy (muscle growth). Think of this as laying the foundation: more muscle equals more potential strength down the line.
Intensification (INT) Phase
This is your strength phase—fewer reps, heavier weight. It focuses on improving your nervous system’s ability to recruit motor units, making you stronger and more explosive.
Both phases stress different parts of what we call the Neural-Metabolic Continuum:
- ACC = higher volume, lower intensity (metabolic stress)
- INT = lower volume, higher intensity (neural stress)
By rotating every three weeks, we keep your progress moving forward without overtraining either system.
Your Training Matrix: Structure Matters
Every program includes a Training Matrix—this is your weekly plan. Each row = one week. Each column = one training day.
You’ll see sessions labeled like:
- Upper Body 1
- Lower Body 1
- Upper Body 2
- Lower Body 2
Stick to the order. It’s designed to balance your push/pull patterns, recovery time, and results.
Exercise Order: Understanding the Letters and Numbers
Each workout is broken into series, like this:
- A1, A2, A3 = grouped exercises (performed in circuit with short rest)
- B, C = standalone lifts (done one at a time)
Follow this structure:
- Complete all A exercises first (including all sets).
- Then move to B exercises, then C, etc.
- If it’s labeled A1 → A2 → A3, do all in sequence before starting the next round.
Sets, Reps, and Progression
Your program tells you:
- Sets = how many times you’ll repeat the reps
- Reps = how many times you perform the lift in each set
You may see:
- 12-10-8 = 3 sets, reps decrease each set
- 5-5-5-3-3-3 = strength focus, heavier weights in later sets
This structure creates the right amount of volume and progressive overload for your current training phase.
Tempo: The Secret to Maximum Results
Tempo is written as a 4-digit code (e.g., 4210). It tells you how fast or slow to perform each part of the movement.
Example: Squat @ 4210
- 4 – Lower for 4 seconds (eccentric)
- 2 – Pause at the bottom
- 1 – Stand up in 1 second (concentric)
- 0 – No pause at the top
If you see an X in the third position (e.g., 31X1), that means lift explosively using Intentional Maximal Concentric Acceleration (IMCA).
Controlling your tempo trains your nervous system, prevents injury, and boosts muscle development.
Rest Periods: When to Recover
Your program also gives you a rest time in seconds (e.g., 90s).
Stick to it.
Too short? You won’t recover.
Too long? You lose the intended effect of the training block.
How to Execute Each Session
Here’s your step-by-step flow:
- Open your TrainHeroic app
- Look at the Training Matrix for today’s session (e.g., Upper Body 1)
- Follow the exact order of exercises (A1, A2, etc.)
- Use the prescribed sets, reps, tempo, and rest
- Track your performance in the app to build consistency and progress
Need Help?
Message your coach directly in TrainHeroic if something isn’t clear. We’re here to guide you through every phase of your training journey.
Welcome to the Hardbody Standard.
We train with purpose. We recover with intent. We dominate with results.
Let’s get after it.