Forever Strong Phase 3 - Legend321

DeFrancos Training

General Fitness, Strength & Conditioning
Coaches
Joe DeFranco and Jim "Smitty" Smith

Get access to one of our favorite 9-week training cycles, Legend321.

Our team recently completed this program and saw tremendous results so we wanted to give you a chance to run it back.

Feel amazing with pain-free joint-friendly workouts that build muscle, help you get stronger, and give you the biggest pumps of your life.

Like all of all our training, Legend321 is backed by science and over 60 years combined in-the-trenches experience – will show you how to save your joints and give you the exact workouts to help you train for a lifetime!

Don’t get stuck in a rut with ‘cookie-cutter’ programs that weren’t specifically designed for your needs! That is the fast track to nowhere. You need to take back control of your training and start doing workouts that have you leaving the gym with a spring in your step and the results you want!

For the next 9 weeks, we're giving you everything you need to crush every single gym session! The perfect workout is waiting for you on the inside.

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HAVE THE BEST WORKOUTS OF YOUR LIFE
Get jacked, move better, AND feel better with step-by-step workouts that remove the guesswork in your program! One-of-a-kind training sessions that contain advanced training methods like dropsets, clusters, tempo training, time-based sets, giants sets, & much more! 10-weeks of workouts delivered right to your phone! Expert video exercise instruction for every single exercise in your programs!
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CHANGE YOUR TRAINING FOREVER
Pain-free, joint-friendly exercises in every workout will accelerate your gains and help you crush your training roadblocks. Learn how to utilize ‘intentional training’ to make every single rep count! This program delivers the perfect blend of strength and hypertrophy – with the missing link of mobility - so you will FEEL as good as you look & perform!
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REAL RESULTS FOR REAL LIFTERS
Stop guessing what to do or how to do it and start accelerating your progress.
Features
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Programming 4 days per week
4 Days of Strength and 3 Days of Cardio for the next 9 Weeks!
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DEMO VIDEOS
Every movement in your training session will have a demo video with us demo-ing the movement. No more guessing what to do or how to do it.
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YOUR MASTER TRAINERS
Joe D. and Smitty have a combined 60+ years of training, coaching, and programming and they will be here to help you reach your goals and support you!
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DELIVERED THROUGH TRAINHEROIC
We've partnered with the best tech in training so that you get the online training experience in the game.
Equipment
Required
Any equipment you need can be found in any commercial gym // Barbell // Bench // Dumbbells // Elastic Bands // Power cage, and/or cable machine
Recommended
Jump Rope // Med Balls // Weight Vest // TRX/Gymnastic Rings
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Sample Week
Week 1 of 9-week program
Sunday
UPPER BODY DAY #1

A

Medicine Ball Rolling - Upper Body

B1

Prone Shoulder Dislocates

2 x 10

B2

Push-up Pluses

2 x 10

B3

Prone Y-Handcuffs

2 x 5

C1

Seated Behind the Neck Press with Overhead Shrugs

2 x 8

C2

Seated DB External Rotation (Elbow on Knee)

2 x 8

C3

Single-Arm Plate Shrugs

2 x 20

D1

Tricep Push Downs

20, 15, 10

D2

Lat Pull Downs

20, 15, 10

D3

Push-ups

3 x 20

E1

Chin-ups

3 x 8

E2

Close-Grip Bench Press

3 x 10

E3

Chest Supported DB Rows with Pause

3 x 10

F1

Incline Dumbbell Bench Press

3 x 3

F2

Incline Dumbbell Bench Press

1 x MAX

G

Prone DB Posterior Flyes

1 x 100

Monday
LOWER BODY DAY #1

A

Medicine Ball Rolling - Lower Body

B1

Goblet Squats w/ Prying

2 x 5

B2

DB Romanian Deadlifts (RDL's)

2 x 8

B3

Hip Airplanes

2 x 10

B4

Adductor Rockers

2 x 8

C1

Rear Foot Elevated DB Split Squats (Hold 1 DB in each Hand)

3 x 8

C2

Cossack Squat

3 x 5

C3

Straight-Leg Copenhagen Hip Lifts

3 x 0:20

D1

Goblet Squat and Release

3 x 5

D2

Dumbbell Step-ups

3 x 10

D3

Pull-ups

3 x 8

E1

Barbell Squat Variation

3 x 3

E2

Barbell Squat Variation

1 x MAX

F

Low Cable Bicep Curls

1 x 100

Tuesday
CARDIO/RECOVERY DAY

A

Cardio

Wednesday
UPPER BODY DAY #2

A

Medicine Ball Rolling - Upper Body

B1

Prone Shoulder Dislocates

2 x 10

B2

Push-up Pluses

2 x 10

B3

Prone Y-Handcuffs

2 x 5

C1

Seated Behind the Neck Press with Overhead Shrugs

2 x 8

C2

Seated DB External Rotation (Elbow on Knee)

2 x 8

C3

Single-Arm Plate Shrugs

2 x 20

D1

Tricep Push Downs

20, 15, 10

D2

Seated Cable Rows

20, 15, 10

D3

Plate Front Raises

3 x 20

E1

Full Range Laterals (Sunrises)

3 x 12

E2

Face Pulls

3 x 20

E3

Seated DB Arnold Press

3 x 10

F1

Seated Barbell Military Press

3 x 3

F2

Seated Barbell Military Press

1 x MAX

G

Band Pull Aparts

1 x 100

Thursday
LOWER BODY DAY #2

A

Medicine Ball Rolling - Lower Body

B1

Goblet Squats w/ Prying

2 x 5

B2

DB Romanian Deadlifts (RDL's)

2 x 8

B3

Hip Airplanes

2 x 10

B4

Adductor Rockers

2 x 8

C1

Barbell Romanian Deadlifts (RDL's)

3 x 8

C2

Barbell Hip Thrusts with Pause

3 x 10

C3

Straight-Leg Copenhagen Hip Lifts

3 x 0:20

D1

Low Cable Pull Through

3 x 12

D2

TRX Jungle Gym Leg Curls

3 x 10

D3

Narrow Grip Lat Pull Downs

3 x 20

E1

Deadlift Variations

3 x 3

E2

Deadlift Variations

1 x MAX

F

Seated Dumbbell Bicep Curls

1 x 100

Friday
CARDIO/RECOVERY DAY

A

Cardio

Saturday
RECOVERY DAY - AT-HOME YOGA ROUTINE

A

Easy Yoga Routine

Coaches
coach-avatar Joe DeFranco

Joe DeFranco is a world-renowned strength & conditioning coach, owner of DeFranco's Gym, host of the Industrial Strength Show, and co-creator of the CPPS certification. His client list includes NFL football players from all 32 teams, WWE superstars, UFC fighters, Olympic athletes, CEO's & average Joe's.

coach-avatar Jim "Smitty" Smith

Jim is the founder and owner of Diesel Strength and Conditioning. For the past 23 years, Jim has been helping pro athletes from the NHL, NFL, MLB, and UFC, as well as, high school and collegiate athletes achieve their goals. Along with Joe DeFranco, Jim co-created the world- renowned CPPS certification, called by Muscle & Fitness magazine “the best curriculum for trainers we’ve ever seen.”

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Get Legend321

Start Today and Get 9 Weeks Of Progress At Your Fingertips!

Get Forever Strong Phase 3 - Legend321
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Forever Strong Phase 3 - Legend321