Stronger, Leaner, Sexier (Male)

The Strength Cave

Strength & Conditioning, General Fitness, Bodybuilding
Coach
Andres Vargas

Are you trying to get STRONG and LEAN without spending ALL your time in the gym?

With the Stronger, Leaner, Sexier Program you'll crush PR's, look like a million bucks, and still have time to enjoy life outside the gym too!

Compound movements (squats, deadlifts, presses, etc.) make up the core of this program with plenty of fun accessory work to build an alpha male physique.

Plus, you'll have quick and efficient conditioning sessions to burn up that body fat and reveal those sculpted abs.

By the end of this program your confidence will be at an all time high!

Scroll down to see a sample of this program.

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TRAINING STYLE: Progressive Strength Training & Efficient Conditioning

PROGRAM LENGTH: 12 weeks

TIME COMMITMENT: 4 Days Per Week, ~60-75 MInutes Per Session

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Gain Ultimate Confidence
How does hitting new PR's and sporting a leaner, more muscular physique sound? You're just 12 weeks away from having just that!
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The Perfect Blend of Lifting and Cardio
Strength training will help you build a strong and muscular physique while the cardio sessions help you shred up and have a little more fun with your workouts!
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Science and Experience is on Your Side
This isn't your typical random "program" thrown together by an uneducated "influencer." I used real science and over 10 years of education and experience working with people just like you to build a program that delivers RESULTS!
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Expert Instruction and Guidance
I provide detailed instructions as well as my very own exercise demonstration videos to teach you proper lifting form and help you execute each training session to perfection.
Features
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Programming 4 days per week
Four bad-ass training sessions per week await you with a blend of strength training and cardio.
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Exercise Video Guidance
I provide my very own instructional videos so you can nail your technique on every exercise.
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Detailed, Expert instructions
Step by step directions are given throughout the training program so you always know how to attack and execute the program
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Delivered through TrainHeroic
Get 24/7 access to your program through the TH app so your training goes wherever you go.
Equipment
Required
Barbell // Weight Plates // Dumbbells // Bench // Squat Rack // Smith Machine
Recommended
Machines // Cables // Ab Wheel // Treadmill // Mini Bands
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Sample Week
Week 1 of 12-week program
Sunday
Full Body Strength - INTRO WEEK

A

Back Squat

10, 8, 6

B

*DB Bench Press

10, 8, 6

C1

Staggered Stance DB RDL

C2

90/90 Pronated Grip Pull Ups

D1

*Standing Single Arm Cable Row with Reach

D2

*DB Shrugs

Monday
Accessories + Conditioning - INTRO WEEK

A

DB Hybrid Bicep Curls

B

DB Tricep Skull Crushers

C

Machine Standing Calf Raises

D

Leaning Lateral Raise

2 x 20

E

EXERCISE OF CHOICE

F

EXERCISE OF CHOICE

G

Side Plank Knee to Elbow

2 x MAX

Monday
Week 1 Day 2

A

Run/Jog

3 x 2:00

Wednesday
Full Body Strength - INTRO WEEK

A

Conventional Deadlift

10, 8, 6

B

DB Shoulder Press

12, 10, 8

C

Leg Press

2 x 20

D

DB Single Arm Row

E1

*Incline DB Flies

E2

Single Arm Lat Pulldown

Thursday
Accessories + Conditioning - INTRO WEEK

A

Rope Tricep Pushdown

20, 15, 10

B

Reverse Biceps Curls

20, 15, 10

C

Seated Calf Raises

D

Rear Delt Flies

E

EXERCISE OF CHOICE

F

EXERCISE OF CHOICE

G

Ab Wheel (Core)

2 x MAX

Thursday
Conditioning - INTRO WEEK

A

Run/Jog

3 x 100

Coach
coach-avatar Andres Vargas

Allow me to help you become an absolute BEAST in the gym! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

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Ready to get Stronger, Leaner, & Sexier?

Building the body of your dreams is just click away...Why wait any longer?

Get Stronger, Leaner, Sexier (Male)
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FAQs
Does this program include coaching?
Not directly. I do provide detailed instructions and notes for each exercise as well as demonstration videos but you will not have access to me for questions or coaching. If you want access to me along with a program, join one of my membership based teams like Average to Savage (scroll down).
Do the exercises change at all?
The exercises stay consistent for several weeks at a time but some do change to similar & slightly more challenging variations over time. This consistency in practicing similar exercises for several weeks at a time is important for progressive overload and making efficient gains!
How much training experience do I need for this program?
This program is best for someone with experience and familiarity with lifting weights. The workouts are challenging and require a basic understanding of how to perform compound lifts with good form. If you are a beginner, try my Foundational Strength program first before doing this program.
How long do I have access to the program?
Train Heroic gives you access to this program for 1 full year. During that year, you can repeat this program as many times as you'd like :)
What if I have to modify the program or swap out an exercise?
You can easily make changes to the program or swap out an exercise in the app! Upon signing up, I'll send you a program guide that shows you exactly how to do it. Plus, I try to suggest substitutions in the exercise notes for certain movements as well.
Stronger, Leaner, Sexier (Male)