Beginner's 12 week strength program: Training by Hailey Barragan in TrainHeroic

Get strong

Strength & Conditioning, Powerlifting

Coach

Hailey Barragan

Into to strength traning

Features
4 sessions per week
Must use App app to view and log training
Program Training

$119

Get Beginner's 12 week strength program

4 day split

This program includes 2 lower body sessions, and 2 upper body sessions. We will start a little easier on week 1 with volume and intensity, and then ramp up as you progress! I've programmed in an optional 5th day of cardio or conditioning as well!

Periodized programming to get you strong

This program is written in 4 week blocks with deloads scheduled into the programming at the beginning of each block. I program the main lifts for strength and accessories for hypertrophy. I have movement prep programmed into each day for your warmups!

A good mixture of strength + hypertrophy

My programming is a good mixture of strength and hypertrophy. I believe in creating a well rounded athlete who can move in all planes of motion. You can gain muscle and/or lose fat with my programming if you tailor your nutrition to your goals!

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. This is an easy to use app where you can log and track your training!

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Conditioning

Squat movement prep

Hip 90/90 get downs x8/ side Adductor rockback w/ foot rotation x8/ side RFESS hip IR biased x8/ side Hollow body hold x30 sec

Squat

3 x 6

B stance RDL

2 x 10

DB or barbell split squat

2 x 10

Hamstring curl

2 x 12

Copenhagen plank

2 x 0:30

Monday

Week 1 Day 2

Conditioning

Bench movement prep

2 sets McGill side plank w/ rotation x8/ side Bottoms up KB horizontal abd/add x8/ side Half kneeling wall thoracic rotation x10 each side Banded floor press x10. Sloooow tempo

Bench

3 x 6

Head supported row

2 x 8

Cable lateral raise

2 x 12

Band pull apart

2 x 30

Skull crushers

2 x 10

Incline bench biceps curl

2 x 10

Tuesday

Week 1 Day 3

Conditioning

Deadlift movement prep

2 rounds Adductor hinge x8/ side Couch stretch x20 sec/ side Segmented cat camel x8 Extra range side lying hip abd (without weight or band) x20-30 each side Adductor side plank x20-30 sec each side

Deadlift

3 x 6

Leg press, hack squat, or secondary squat of choice

3 x 10

Cossack squat

2 x 8

Back extension iso holds

2 x 8

Modified Dragonfly

2 x 10

Wednesday

Week 1 Day 4

Conditioning

Movement Prep UPPER 2

2 rounds Cable ER walkout x30 sec each side KB bottoms up horizontal adduction/abduction x8 each side rpe 6 Turkish sit up x6 each side rpe 6 DB supported shoulder ER x8-10 each side

3-1-0 tempo bench

4 x 4

Seated arnold press

2 x 6

Lat pulldown

2 x 10

Single arm DB row

2 x 8

Pushup

2 x MAX

Thursday

Week 1 Day 5