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Look Good Feel Good Play Good (LG FG PG)

Modern Athlete Strength

Strength & Conditioning
Coach
MCHN x MASS

Don't just lift - dominate!

LG FG PG is based on Nick Lavery's training plan to pack on muscle, while keeping you agile and athletic.

Follow Nick's training split while having direct access to the expert coaches at MASS.

If you're committed to becoming the most dominant form of yourself, building muscle and exercising the grit, drive, and determination to commit to 16 weeks of training - you're in the right place.

Athletes on LG FG PG will also receive a free copy of Nick's pdf to outline our training methods and provide you the guidance required to squeeze every drop of value out of your next 16 weeks of training!

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Train Like a Warrior
16 weeks to become your most dominant form. Pack on muscle, train like an athlete, and conquer.
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 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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.
Equipment
Required
Barbell, Rack, Plates, DBs/KBs, Box, Sled, Bands
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Sample Week
Week 1 of 16-week program
Sunday
LG FG PG W1D1

Prep

A

LGFG Lower Warm Up

Jog - 15 Yards x 2 Lateral Shuffle - 15 Yards x 2 A Skip - 15 Yards x 2 Hamstring Scoops - 15 Yards x 2 Carioca - 15 Yards x 2 Sprint - 5 Yards x 2

B1

Front Rack Step-Ups

15, 15, 10, 5, 3, 3, 10, 10

B2

T-Spine Reach

4 x 5

C

Reverse Hyperextension

3 x 10

D1

Heel Elevated Goblet Squat

5, 5, 5, 12, 12

D2

TKE

2 x 20

E1

Farmers carry

4 x 50

E2

Pallof Press

4 x 10

F

Standing Calf Raise

4 x 15

G

Assisted Single Leg Squat

1 x 50

Recovery

H

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Monday
LG FG PG W1D2

Prep

A

LGFG Upper Warm Up

Complete as a circuit for 2 Rounds. Band Pull Aparts x 10 T-Spine x 5ea Scap Push Up x 5 Plyo Push Up x 5

B1

Incline DB Bench Press

15, 15, 10, 5, 3, 3, 10, 10

B2

Band Pull-Apart

4 x 15

C1

Decline Bench Press

5, 5, 5, 12, 12

C2

Push-Up

2 x 12

D1

DB Fly

4 x 12

D2

DB Shrug

4 x 12

E1

Skull Crushers

3 x 10

E2

Dip

3 x 10

E3

Skull Crushers

3 x 10

Recovery

F

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Tuesday
LG FG PG W1D3

Prep

A

LGFG Lower Warm Up

Jog - 15 Yards x 2 Lateral Shuffle - 15 Yards x 2 A Skip - 15 Yards x 2 Hamstring Scoops - 15 Yards x 2 Carioca - 15 Yards x 2 Sprint - 5 Yards x 2

B1

Deadlift

15, 15, 10, 5, 3, 3, 10, 10

B2

Banded FacePull

4 x 15

C1

Bent Over Row

5, 5, 5, 12, 12

C2

Bench Thoracic Extension

2 x 0:30

D1

Neutral Grip Pull-Up

4 x MAX

D2

Prone Handcuffs

4 x 12

E1

Chest-Supported DB Row

3 x 5

E2

Seated Cable Row

3 x 10

E3

Back Extension

3 x 10

Recovery

F

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Wednesday
LG FG PG W1D4

Prep

A

LGFG Upper Warm Up

Complete as a circuit for 2 Rounds. Band Pull Aparts x 10 T-Spine x 5ea Scap Push Up x 5 Plyo Push Up x 5

B1

Overhead Press

15, 15, 10, 5, 3, 3, 10, 10

B2

T-Spine Can Opener

4 x 0:15

C1

DB Lateral Raise

5, 5, 5, 12, 12

C2

Weighted Arm Circles

2 x 0:30

D1

Reverse Flys

4 x 10

D2

Hanging Scap Retraction

4 x 10

E

DB Curl to Press

4 x 15

F1

Dumbbell Hammer Curl

4 x 10

F2

DB Overhead Tricep Extension

4 x 10

Recovery

G

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Thursday
LG FG PG W1D5
Friday
LG FG PG W1D6

Prep

A

LGFG Upper Warm Up

Complete as a circuit for 2 Rounds. Band Pull Aparts x 10 T-Spine x 5ea Scap Push Up x 5 Plyo Push Up x 5

B1

Barbell Incline Bench Press

15, 15, 10, 5, 3, 3, 10, 10

B2

Scap Push-Up

4 x 5

C1

Weighted Pull Ups

5, 5, 5, MAX, MAX

C2

DB Pullover

2 x 10

D1

Machine Chest Press

3 x 10

D2

DB Chest Fly

3 x 10

E1

Single Arm Lat Pulldown

3 x 10

E2

Ab Wheel

3 x 10

F

DB Zottman Curl

2 x MAX

Recovery

G

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Saturday
LG FG PG W1D7

Prep

A

LGFG Lower Warm Up

Jog - 15 Yards x 2 Lateral Shuffle - 15 Yards x 2 A Skip - 15 Yards x 2 Hamstring Scoops - 15 Yards x 2 Carioca - 15 Yards x 2 Sprint - 5 Yards x 2

B1

Back Squat

15, 15, 10, 5, 3, 3, 10, 10

B2

TKE

4 x 12

C1

Leg Press

5, 5, 5, 10, 10

C2

Leg Extension

2 x 10

D1

DB RDL

3 x 8

D2

Seated Leg Curl

3 x 12

E1

Seated Calf Raise

4 x 20

E2

Kneeling Cable Crunch

4 x 20

Recovery

F

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Coach
coach-avatar MCHN x MASS

MCHN & MASS have teamed up to deliver Nick's training plan to you. Follow 16 weeks of training with Nick while benefitting from MASS coaching support.

Look Good Feel Good Play Good (LG FG PG)