New

2 Week Squat, Bench, Deadlift Program

Stronghold Health & Performance

Coach
Logan Allen

A squat, bench, deadlift program!

3 sessions per week!

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 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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 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
Required
Barbells // Dumbbells // Cables
sample week banner image
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Sample Week
Week 1 of 2-week program
Monday
Squat Day

A1

Heel Scoops

2 x 10

A2

Open/Close The Gate

2 x 10

B

Back Squat

10, 8, 5 @ 45, 135, 225 lb

C

Back Squat

5 x 3 @ 245 lb

D

Romanian Deadlift

4 x 5 @ 135 lb

E

Leg Press

4 x 8 @ 518 lb

F

SSB Reverse Lunge

4 x 5 @ 115 lb

Wednesday
Bench Day

A

Band Pull-Apart

3 x 8

B

Bench Press

10, 8 @ 45, 135 lb

C

Bench Press

5 x 3 @ 205 lb

D

Overhead Press

5 x 3 @ 135 lb

E

Pec Fly

3 x 12 @ 130 lb

F

Tricep Pushdown

3 x 12 @ 42.5 lb

Friday
Deadlift Day

A1

Heel Scoops

2 x 10

A2

Open/Close The Gate

2 x 10

B

Deadlift

10, 8, 5 @ 45, 135, 225 lb

C

Deadlift

5 x 3 @ 275 lb

D

Pendlay Row

4 x 5 @ 185 lb

E

Lat Pulldown

4 x 8 @ 140 lb

F

DB Bicep Curls

3 x 12 @ 25 lb

Coach
coach-avatar Logan Allen

I specialize in athletic performance and hybrid training. Coaching many hybrid athletes and being a hybrid athlete myself has refined my ability to create effective training programs. Nothing that I program is anything that I would not do myself. I am currently a Masters student studying Human Performance: Strength and Conditioning and plan on graduating May 2025.

2 Week Squat, Bench, Deadlift Program