Stronger, Leaner, Sexier (Female): Training by Andres Vargas in TrainHeroic

Stronger, Leaner, Sexier (Female)

The Strength Cave

Strength & Conditioning, Bodybuilding, General Fitness
Coach
Andres Vargas

Are you a fan of getting STRONG and SEXY while leaving enough time for other hobbies/interests in life?

The Stronger, Leaner, Sexier Program is going to help you crush PR's and look like a million bucks. But it will do so in a way that allows you to enjoy life outside the gym too!

Compounds movements make up the core of this program with plenty of specific accessory and conditioning work designed to sculpt a **sexy, feminine physique. **

You'll train 4 days per week and complete 12 weeks of bad ass training sessions.

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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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!
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The Perfect Dose Response
Each workout has just the right amount of intensity and volume to give you results without zapping all your energy for socializing and life in general.
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Science is on Your Side
This isn't random, "let's see if it works" programming. Real science and progressive overload is infused into the program to ensure constant improvement from week to week.
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Enjoy Peace of Mind
Each exercise has precise instructions and most demonstration videos are personally filmed by The Strength Cave Team to guarantee that you are executing each workout exactly the right way!
Features
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Programming 4 days per week
Four bad-ass training sessions per week and two well-deserved rest days await you on this program.
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Exercise Video Guidance
Instructional videos to guide your practice and ensure proper execution.
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Detailed, Expert Instructions
Step by step directions are given throughout the training program so you always know where you stand.
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Delivered through TrainHeroic
Access your program anytime, anywhere right on your phone so you're always ready to smash your workouts!
Equipment
Required
Barbell // Weight Plates // Smith Machine // Dumbbells // Kettlebells // Medicine Balls // Bench
Recommended
Bands // Cables // Machines // Hack Squat // Sled/Prowler
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Sample Week
Week 1 of 12-week program
Sunday
Squat + Full Body - INTRO WEEK

A

Smith Machine Squat

B

Tall Kneeling DB Shoulder Press

C1

Alternating Cossack Lunge (Bodyweight)

C2

Split Stance Single Arm Cable Row w/ Rotation

D

Feet Elevated Glute Bridge w/ Band Around Knees

1 x 50

E1

*Face Pulls

E2

*Bicycle Crunch

2 x 40

E3

Single Leg Calf Raise w/ DB

2 x 12

Tuesday
Deadlift + Full Body w/ Conditioning - INTRO WEEK

A

*Smith Machine RDL

B

Wide Grip Lat Pulldown

C1

DB Front Foot Elevated Split Squat

2 x 15

C2

Leaning Lateral Raise

2 x 20

D1

Reverse Sled Drag

2 x 60

D2

Inchworms (Warm Up)

2 x 10

D3

Step Up Jump (Conditioning)

2 x 10

D4

Sitting Crunches (Core)

2 x 25

Thursday
Lower Body w/ Glute Focus - INTRO WEEK

A

Barbell Hip Thrust

15, 12, 10

B

DB Staggered Stance RDL

3 x 20

C

*KB Clean to Reverse Lunge

2 x 20

D

*Glute Hyper Extensions

2 x 20

E

Cable Pull Through (Glutes)

2 x 20

F1

Goblet Banded Lateral Walk

2 x 25

F2

Feet Elevated Frog Pump (Glutes)

2 x 25

F3

*Banded Cha Cha's

2 x 25

Friday
Glutes, Shoulders, Accessories + Conditioning - INTRO WEEK

A

Straddle RDL

2 x 20

B

Quadruped Mini Band Glute Kickbacks

2 x 20

C

Alternating DB Front Raise

2 x 15

D

EXERCISE OF CHOICE

E

EXERCISE OF CHOICE

F

*Supine Vertical Leg Lift on Bench (Core)

G

Russian Twist (Core/Oblique)

Friday
Conditioning - INTRO WEEK

A

Cardio of Choice

4 x 2:00

Coach
coach-avatar Andres Vargas

Allow me to help you get BUILT with training programs that blend science and real world experience. I draw on over 10 years of work in the trenches training professional athletes, powerlifters, and bodybuilders then combine it with a Master's Degree in Exercise Physiology to build highly effective programs that will get you incredible results!

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Ready to get Stronger, Leaner, & Sexier?

It's time to take your fitness to the next level! Start making quality gains right now!

Get Stronger, Leaner, Sexier (Female)
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Stronger, Leaner, Sexier (Female)