training Programs
Welcome to my Colossal Chested training program! Crafted with the exact chest workouts I use every week to help give you those colossal, chiseled, girthy pecs to make you stand out in any room!
It’s time to stop just training chest and start building a chest that dominates. The kind that fills out shirts, cradles necklaces, and turns heads. This program isn’t about just doing endless bench presses and hoping for growth—this is a focused 8-week mission to build upper shelf, midline mass, and deep, striated density.
The sequel to the highly acclaimed (by me) Swole Shouldered in 8 Weeks! We took everything we learned from Volume 1 and turned it up to 11 while also fine tuning (ehhhh) the entire process. Run this program for 8 weeks and then repeat it for as long as you like! 8, 16, 32 weeks!
If your sleeves aren’t tight yet, we’re about to fix that for the second go around. This isn’t your casual “a few curls after chest day” routine—this is a full-blown arm assault. We’re talking peaked biceps, horseshoe triceps, and veins so vascular it’s like a topographical map.
You’ll build size with progressive overload, then explode with pump work to stretch the fascia and keep that growth coming. By week 8, your arms will not only look bigger—they’ll feel like they belong in an action movie with Volume 2.
If your sleeves aren’t tight yet, we’re about to fix that. This isn’t your casual “a few curls after chest day” routine—this is a full-blown arm assault. We’re talking peaked biceps, horseshoe triceps, and veins so vascular it’s like a topographical map.
You’ll build size with progressive overload, then explode with pump work to stretch the fascia and keep that growth coming. By week 8, your arms will not only look bigger—they’ll feel like they belong in an action movie.
You want that capped look—the boulder shoulders that make your waist look smaller and your frame look massive? This program is built for one thing: rounding out your delts like armor plates. We’re not just pressing and praying. This is a laser-focused 8-week plan targeting all three heads of the delts:
- Front (anterior)
- Side (lateral)
- Rear (posterior)
Grab ALL 5 of my self-driven 8 week training programs to run consecutively for a full 40 WEEKS of guided workouts! Pack includes:
Colossal Chested in 8 Weeks
Big Backed in 8 Weeks
Ultra Armed in 8 Weeks
Quantum Quads in 8 Weeks
Swole Shouldered in 8 Weeks
The concept behind these programs is for people who are already training but see a part of their body that’s lagging behind or maybe they just wanna focus on and get it more developed; then they’d grab the program they need, run it for 8 weeks to get that area where it needs to be, then grab the next one, then the next and so on. By grabbing all 5 you can technically get 40 weeks of guided training that you can run yourself!
Want ALL jeans to be skinny jeans? Here's a full 8-week leg-building program designed to help you grow massive, powerful legs from top to bottom. That means quads, hamstrings, glutes, and calves — nothing skipped, nothing spared.
Let’s be real: if your legs look like drumsticks, your physique will too. No matter how jacked your upper body is, it’s the legs that make you look complete — and the pain to get those legs is what separates the casual lifters from the savages.
This program is your roadmap to massive quads, thick hamstrings, round glutes, and calves that actually exist. We’re not just doing squats and hoping for the best. We’re hitting your legs with smart structure, progressive overload, and brutal volume.
If you want a physique that commands respect, you need more than just a big chest or arms—you need a massive back. The kind of back that stretches T-shirts, casts shadows, and gives your waist that coveted V-taper.
This 8-week program is built to do exactly that.
We’re not just pulling weight—we’re crafting depth, width, and density. With a calculated balance of volume, frequency, and intensity, you'll hammer your lats, traps, rhomboids, and spinal erectors from every angle. You’ll train back twice per week, alternating between heavy compound focus and detail/width focus, using methods like mechanical tension, time under tension, and controlled eccentrics.
Stick to the plan. Eat like you mean it. And by the end of 8 weeks, you’ll be Big Backed as Faaaack.
With this training guide, you’ll be training back twice per week, spliced into your normal workout schedule.
CHOOSE YOUR PLAN
Monthly Recurring service of 1-on-1 in-person coaching with Rd0Dave.
Tailored Nutrition Plan
Customized Workout Schedule
1 One-on-One In-Person Training Session with Coach Rd0Dave each week
Weekly Check-ins and adjustments when needed
Access to the True Coach app for workout scheduling and progress tracking
Access to 90+ video workout tutorials and 25+ educational gym science videos
24/7 email access
Monthly recurring 1-on-1 online coaching with Rd0Dave.
Tailored Nutrition Plan
Customized Workout Schedule
Weekly Check-ins and adjustments when needed
Access to the True Coach app for workout scheduling and progress tracking
Access to 90+ video workout tutorials and 25+ educational gym science videos
Bi-weekly Zoom Check-ins
24/7 email access
4 Weeks of 1-on-1 in-person coaching with Rd0Dave.
Tailored Nutrition Plan
Customized Workout Schedule
1 One-on-One In-Person Training Session with Coach Rd0Dave each week
Weekly Check-ins and adjustments when needed
Access to the True Coach app for workout scheduling and progress tracking
Access to 90+ video workout tutorials and 25+ educational gym science videos
24/7 email access
4 weeks of 1-on-1 online coaching with Rd0Dave.
Tailored Nutrition Plan
Customized Workout Schedule
Weekly Check-ins and adjustments when needed
Access to the True Coach app for workout scheduling and progress tracking
Access to 90+ video workout tutorials and 25+ educational gym science videos
Bi-weekly Zoom Check-ins
24/7 email access
8 weeks of 1-on-1 in-person coaching with Rd0Dave.
Tailored Nutrition Plan
Customized Workout Schedule
1 One-on-One In-Person Training Session with Coach Rd0Dave each week
Weekly Check-ins and adjustments when needed
Access to the True Coach app for workout scheduling and progress tracking
Access to 90+ video workout tutorials and 25+ educational gym science videos
24/7 email access
8 weeks of 1-on-1 online coaching with Rd0Dave.
Tailored Nutrition Plan
Customized Workout Schedule
Weekly Check-ins and adjustments when needed
Access to the True Coach app for workout scheduling and progress tracking
Access to 90+ video workout tutorials and 25+ educational gym science videos
Bi-weekly Zoom Check-ins
24/7 email access
12 weeks of 1-on-1 in-person coaching with Rd0Dave.
Tailored Nutrition Plan
Customized Workout Schedule
1 One-on-One In-Person Training Session with Coach Rd0Dave each week
Weekly Check-ins and adjustments when needed
Access to the True Coach app for workout scheduling and progress tracking
Access to 90+ video workout tutorials and 25+ educational gym science videos
24/7 email access
12 weeks of 1-on-1 online coaching with Rd0Dave.
Tailored Nutrition Plan
Customized Workout Schedule
Weekly Check-ins and adjustments when needed
Access to the True Coach app for workout scheduling and progress tracking
Access to 90+ video workout tutorials and 25+ educational gym science videos
Bi-weekly Zoom Check-ins
24/7 email access