Strong[her] - Lean[her] - Fit[her] - Phase TWO - 12 Weeks: Training by Coach Bailey in TrainHeroic

Evolution of Fitness & Performance

Coach
Coach Bailey

It's time to become the strongest, leanest, fittest version of yourself. StrongHER, LeanHER, FitHER is designed to create strong, confident, powerful women. In order to become physically strong, you must become mentally tough. Qualities ALL women are capable of achieving while developing the strongest, leanest and fittest version of themselves.

The StrongHER, LeanHER, FitHER online training program consists of 4 separate twelve week programs. Each phase is progressive and it is highly recommended you begin with phase one and work your way through each phase taking a 1 week de-load week in between phases. You will have access to each 12 week phase for 1 full calendar year.

" Behind every successful woman is a tribe of other successful women who have her back"

Join our tribe of amazing clients and coaches today!

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
This program does require full access to a gym!Access to the following equipment may be required:Barbell // Dumbbells // Weight Plates // Cable Machine // Adjustable Bench // Chin-Up Bar // Foam Roller // Swiss Ball // Resistance Bands // Kettlebell // TRX / Suspension Trainer // Weight Vest // Slant Board
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Sample Week
Week 1 of 12-week program
Sunday
Escalating Density Training (EDT) - Lower Body Day A - 1.1

A1

Squat - Front - Barbell - Medium Stance

1 x 4 @ 78 %

A2

Goodmorning - Standing - Medium Stance - Barbell

1 x 4 @ 78 %

B1

Squat - Hack - Barbell

1 x 8 @ 65 %

B2

Leg Curl - Lying - Supine - Swiss Ball - (2-1)

1 x 8

C1

Calf Raise - Standing - Barbell

1 x 10 @ 60 %

C2

Garhammer Raise - Hanging

1 x 10 @ 60 %

Monday
Escalating Density Training (EDT) - Upper Body Day A - 1.1

A1

Press - 35° Incline - Barbell - Medium Grip

1 x 4 @ 78 %

A2

Pulldown - Medium Grip - Semi-Pronated

1 x 4 @ 78 %

B1

Overhead Press - Standing - Dumbbell - Neutral Grip

1 x 8 @ 65 %

B2

Row - Bent Over - Barbell - Medium Grip - Supinated

1 x 8 @ 65 %

C1

Curl - Standing - Dumbbell - Supinated

1 x 10 @ 60 lb

C2

Pressdown - High Pulley - Rope - Neutral

1 x 10 @ 60 %

Tuesday
Off Day
Wednesday
Escalating Density Training (EDT) - Lower Body Day B - 1.1

A1

Deadlift - Conventional - Barbell - Medium Grip - Pronated

1 x 3 @ 83 %

A2

Squat - Back - Medium Stance - Barbell - Pin Touch - Mid Range

1 x 3 @ 83 %

B1

Hip Thrust - Medium Stance - Barbell

1 x 5 @ 74 %

B2

Step-Up - Front - Dumbbell

1 x 5 @ 74 %

C1

Straight Leg Fire Hydrants

1 x 7 @ 67 %

C2

Cable Crunch - Kneeling - High Pulley

1 x 7 @ 67 %

Thursday
Escalating Density Training (EDT) - Upper Body Day B - 1.1

A1

Press - Flat - Medium Grip - Barbell

1 x 3 @ 83 %

A2

Row - Bent Over - Hand Supported - Dumbbell - Single Arm - Elbow out

1 x 3 @ 83 %

B1

Press - Decline 15° - Dumbbell - Neutral Grip

1 x 5 @ 74 %

B2

Row - Mid Pulley - Single Arm - Pronated

1 x 5 @ 74 %

C1

Curl - Standing - Zottman - Dumbbell

1 x 7 @ 67 %

C2

French Press - Standing - Forward lean - High Pulley - Neutral

1 x 7 @ 67 %

Friday
**Optional** - Tempo Intervals - Recovery Zone Intervals 

A1

Powell Raise - Flat - Dumbbell - Single Arm

3 x 15

A2

Forward Ball Roll - Kneeling - Alphabet

3 x 26

B

Recovery Zone Intervals

1 x 0:12 @ 1:00

Saturday
Off Day
Strong[her] - Lean[her] - Fit[her] - Phase TWO - 12 Weeks