Mach Size & Strength 2.0

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 2.0
benefit-image-0
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.
benefit-image-1
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.
benefit-image-2
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
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Optimized training frequency for balancing lifting, and recovery. Includes upper and lower emphasis days.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through the app.
Equipment
Required
Barbell // Trapbar // Dumbells // Barbell Rack // Bench
Recommended
Cable System // Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Accumulation 1 Lower 1

A1

Couch Stretch (Hip Flexors)

3 x 0:30

A2

Pigeon Stretch

4 x 10

A3

Sled Drag

3 x 20

B1

Back Squat

15, 12, 10, 8

B2

Lying Leg Curl

4 x 8

C1

Step-Ups

15, 12, 10, 8

C2

RDL

4 x 8

D1

Single Leg Calf Raise

3 x 15

D2

Hanging Knee Raise

3 x 15

Monday
Accumulation 1 Upper 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

15, 12, 10, 8

B2

Chin-Up

4 x 8

C1

DB Bench Press

4 x 7

C2

Seated Row

4 x 9

D1

TRX I Y T

3 x 8

D2

Cable Face Pull

3 x 8

Wednesday
Accumulation 1 Lower 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

15, 12, 10, 8

B2

Single Leg Hamstring Curl

4 x 8

C1

DB Reverse Lunge (Front Foot Elevated)

4 x 10

C2

Back Extension

4 x 10

D1

Step-Ups

3 x 12

D2

Reverse Hyperextension

3 x 12

Thursday
Accumulation 1 Lower 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

Feet Elevated Push-Up

15, 12, 10, 8

B2

Chin-Up

4 x 8

C1

DB Z Press

3 x 7

C2

SA DB Row

3 x 12

D1

Seated External Rotation

3 x 10

D2

Chest Supported Y-Raise

3 x 15

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.

closer-image-1
closer-image-2
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.

Get Mach Size & Strength 2.0
closer-image-3
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.

More from Mach 1 Sports Performance

teams
programs
Mach Size & Strength 2.0
Join Today!