Get strong

Strength & Conditioning, Powerlifting
Coach
Hailey Barragan

Into to strength traning

Features
5 sessions per week
Must use App app to view and log training
Program Training
$119
Get Intro to strength training
benefit-image-0
4-5 day split depending on your schedule
I've created a 4 day split with an optional day 5 depending on your schedule!
benefit-image-1
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 program core 2-3x per week, hip flexor strengthening to keep your hips happy, conditioning, and rotational and power movements!
benefit-image-2
Strength, hypertrophy, and conditioning!
My programming is a mixture of strength, hypertrophy, and conditioning. I believe in creating a well rounded athlete who can move in all planes of motion. You can gain muscle and lose fat with my programming if you tailor your nutrition to your goals!
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Lower body warmup

B

Squat

3 x 6

C

RDL

2 x 10

D

DB or barbell split squat

2 x 10

E1

Hamstring curl

2 x 12

E2

Plank

2 x 0:30

Monday
Week 1 Day 2

A

Upper body warmup

B

Bench

3 x 6

C

Head supported row

2 x 10

D

Lat pulldown

2 x 10

E1

Cable lateral raise

2 x 12

E2

Band pull apart

2 x 30

F1

Skull crushers

2 x 10

F2

Incline bench biceps curl

2 x 10

Tuesday
Week 1 Day 3

A

Lower body warmup

B

Deadlift

3 x 6

C1

Constant tension hip thrust

3 x 12

C2

Lateral step up

2 x 8

D

Back extension iso holds

2 x 8

E1

Hip flexion on cable

2 x 10

E2

Cable crunch

2 x 10

Wednesday
Week 1 Day 4

A

Upper body warmup

B

Bench

3 x 8

C

High incline shoulder press

3 x 6

D

Chin up

3 x MAX

E1

Single arm DB row

3 x 8

E2

Face pulls

3 x 20

F

Pushup

3 x MAX

Thursday
Week 1 Day 5

A

Incline walk + mobility of choice

1 x 15:00

B

3-0-0 Tempo squat

3 x 4

C

Staggered stance landmine press or kb z press

3 x 8

D

B stance RDL w/ rotation

3 x 8

Conditioning

E

Circuit

3-4 rounds with minimal rest 10 calories on assault bike or 30 sec sprint, 10 plank knee tucks per side, 10 side lunges w/ kettlebell or DB

Coach
More from Get strong
coach-avatar Hailey Barragan

FAQs
Who is this program for?
Anoyone! This can be for someone who has never set foot in a gym, or your normal gym go-er who wants to get stronger!
How many days per week?
4-5 depending on your schedule! You can even make this a 3 day program- just do days 1-3 and skip 4 and 5!
What if I miss a day?
That's ok! Just pick up on the next day.

More from Get strong

teams
Intro to strength training
Join Today!