Strong, Lean, & Sexy (Female)

The Strength Cave

Strength & Conditioning, Bodybuilding, General Fitness

Coach

Andres Vargas

5.00 (13 ratings)

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

With the Strong, Lean, & Sexy 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 a sexy, feminine physique.

Plus, you'll have quick and efficient conditioning sessions to burn up some body fat and reveal those toned muscles.

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

Scroll down to see a sample of this program.

TRAINING STYLE: Progressive Strength Training & Efficient Cardio

PROGRAM LENGTH: 12 weeks

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

$60

Get Strong, Lean, & Sexy (Female)

Gain Ultimate Confidence

How does hitting new PR's and sporting a leaner, sexier physique sound? You're just 12 weeks away from having just that!

The Perfect Blend of Lifting and Cardio

Strength training will help you build a strong and sexy physique while the cardio sessions help you tone up and have a little more fun with your workouts :)

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!

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

Programming 4 days per week

Four finely tuned training sessions per week await you with a blend of strength training and cardio.

Exercise Video Guidance

I provide my very own instructional videos so you can nail your technique on every exercise.

Detailed, Expert Instructions

Step by step directions are given throughout the training program so you always know how to attack and execute the program

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 // Smith Machine // Dumbbells // Kettlebells // Medicine Balls // Bench

Recommended

Bands // Cables // Machines // Hack Squat // Sled/Prowler

Sample Week

Week 1 of 12-week program

Sunday

Squat + Full Body - INTRO WEEK

Smith Machine Squat

Tall Kneeling DB Shoulder Press

Alternating Cossack Lunge (Bodyweight)

Split Stance Single Arm Cable Row w/ Rotation

Feet Elevated Glute Bridge w/ Band Around Knees

1 x 50

Cable Face Pulls

Bicycle Crunch (Core)

2 x 40

Single Leg Calf Raise w/ DB

2 x 12

Tuesday

Deadlift + Full Body w/ Conditioning - INTRO WEEK

Smith Machine RDL

Wide Grip Lat Pulldown

DB Front Foot Elevated Split Squat

2 x 15

Leaning Lateral Raise

2 x 20

Reverse Sled Drag

2 x 60

Inchworms (Warm Up)

2 x 10

Step Up Jump (Conditioning)

2 x 10

Sitting Crunches (Core)

2 x 25

Thursday

Lower Body w/ Glute Focus - INTRO WEEK

Barbell Hip Thrust

15, 12, 10

DB Staggered Stance RDL

3 x 20

KB Clean to Reverse Lunge

2 x 20

Glute Hyperextensions

2 x 20

Cable Pull Through (Glutes)

2 x 20

Goblet Banded Lateral Walk

2 x 25

Feet Elevated Frog Pump (Glutes)

2 x 25

*Banded Cha Cha's

2 x 25

Friday

Glutes, Shoulders, Accessories + Conditioning - INTRO WEEK

Straddle RDL

2 x 20

Quadruped Mini Band Glute Kickbacks

2 x 20

Alternating DB Front Raise

2 x 15

EXERCISE OF CHOICE

*Supine Vertical Leg Lifts on Bench (Core)

Russian Twist (Core/Oblique)

Friday

Conditioning - INTRO WEEK

Cardio of Choice

4 x 2:00

Coach

More from The Strength Cave

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!

Ready to get Strong, Lean, & Sexy?

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

Get Strong, Lean, & Sexy (Female)

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, feel free to reach out to me for custom program design and coaching services!

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.