Mach Size & Strength 1.0

Mach 1 Sports Performance

Weightlifting, Bodybuilding, Other, Strength & Conditioning
Coaches
Shane Anderson and Mik Hrabczuk

This 8-week program is built to drive real performance gains not random workouts. The first four weeks focus on building a foundation of muscle, volume tolerance, and movement quality. You’ll push higher reps, refine technique, and expand your work capacity.

The final four weeks shift gears - volume drops, weights go up, and every session challenges your strength and power output. This phase teaches your body to use the base you built and convert it into measurable results on the bar, on the field, or wherever you perform.

What You’ll Get:

8 Weeks of Structured Training: 4 weeks Accumulation + 4 weeks Intensification

Performance-Focused Design: Proven block-periodization used by elite athletes

Balanced Stress and Recovery: Each week flows with intentional progressions

Adaptable for Any Athlete: Perfect for intermediate to advanced lifters

Built for Results: Expect improved strength, muscle density, and overall readiness

$30
Get Mach Size & Strength 1.0
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How will this program benefit me?
By first developing hypertrophy and endurance and then emphasizing neural efficiency and maximal output, you will maximize both muscular and nervous system adaptations — leading to better peak strength and explosive power outcomes.
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Built for Results!
You’ll train hard, but you’ll also train smart. Each week balances stress, recovery, and intent so you get stronger without burning out.
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Flexible for Any Setting
Whether you’re training in a full gym, a performance center, or your garage, our programs are adaptable to your setup and schedule.
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 4 days per week
Optimized training frequency for balancing lifting, and recovery. Includes upper and lower emphasis days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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8 Weeks of Structured Training
A fully programmed 2-phase system: 4 weeks of accumulation to build the base, then 4 weeks of intensification to convert that work into real strength.
Equipment
Required
Barbell // Bench // Dumbells // Weight Rack
Recommended
Cable System // Bands
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Sample Week
Week 1 of 8-week program
Sunday
Accumulation Phase Lower Day 1

A1

Couch Stretch (Hip Flexors)

3 x 0:30

A2

Pigeon Stretch

4 x 10

A3

Sled Drag

3 x 20

B1

Split Squat

12, 10, 8, 8

B2

Lying Leg Curl

4 x 8

C1

DB Squat

4 x 8

C2

RDL

4 x 10

D1

Leg Extension

3 x 0:30

D2

Calf Raise

3 x 25

Monday
Accumulation Phase Upper Day 1

A1

Lateral Raise With External Rotation

3 x 10

A2

Chest Supported Y-Raise

3 x 10

A3

Band Around the World

3 x 10

B1

Incline DB Bench Press

12, 10, 8, 8

B2

Chin-Up

4 x 8

C1

DB Bench Press

4 x 8

C2

1-Arm DB Row

4 x 10

D1

Skull Crusher

3 x 12

D2

Standing DB Reverse Curl

3 x 10

Wednesday
Accumulation Phase Lower Day 2

A1

Couch Stretch (Hip Flexors)

3 x 0:30

A2

Pigeon Stretch

3 x 10

A3

Sled Drag

3 x 20

B1

Trap Bar Deadlift

12, 10, 8, 8

B2

Lying Leg Curl

4 x 10

C1

DB Walking Lunge

4 x 8

C2

Back Extension

4 x 10

D1

Leg Press

3 x 0:30

D2

Reverse Hyperextension

3 x 15

Thursday
Accumulation Phase Upper Day 2

A1

Lateral Raise With External Rotation

3 x 10

A2

Chest Supported Y-Raise

3 x 10

A3

Band Around the World

3 x 10

B1

DB Shoulder Press

12, 10, 8, 8

B2

Pull-Up

4 x 8

C1

30 Degree Incline DB Bench Press

4 x 8

C2

Seated Row

4 x 10

D1

Cable Rope Overhead Tricep Extension

3 x 12

D2

Alternating DB Hammer Curl

3 x 10

Coaches
More from Mach 1 Sports Performance
coach-avatar Shane Anderson

Shane Anderson is a Sports Performance Coach and Personal Trainer from Phoenix, AZ. He graduated from the University of Nevada in 2011 where he played football for the Wolf Pack and holds the school record for wide receivers in the bench press and back squat. Shane competed in Olympic Weightlifting up until 2016 in which he was ranked 18th in the nation for his weight class.

coach-avatar Mik Hrabczuk

Mik has coached athletes for the last 6 years, he’s helped them make gains in strength, speed, confidence, and mentality. As an Olympic athlete, he placed in the country’s top 50. He has found his passion in coaching the athletes who have already been counted out. Who have a dream that seems too crazy and too big to others. He understands what it’s like to be doubted.

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Reach your Goals!

At Mach 1, we’re about more than workouts — we’re about progress. Every program is built with intention, tested in the gym, and backed by real results from real athletes. Wherever you train, you’re part of the Mach Strength team.

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FAQs
Who is this program for?
This program is built for athletes and lifters who already have some training experience and want structure, progression, and results. If you’ve been training consistently and want to take your strength and performance to the next level, this is for you.
How many days a week is it?
You’ll train 4 days per week, depending on your schedule and recovery. Each session lasts around 60–75 minutes and includes warm-up, main lifts, and accessory work.
Can I repeat the program?
Absolutely. Many athletes run this cycle multiple times per year — each run allows you to handle more load and see continued progress.
What results should I expect?
Expect noticeable improvements in strength, power, and muscle density — as well as better control, recovery, and movement quality. You’ll lift heavier, feel sharper, and move with purpose.

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