Generation Strength Phase 2: BUILD: Training by Chris Bridgeford in TrainHeroic

Generation Strength

Powerlifting, Functional Training, Strength & Conditioning

Coach

Chris Bridgeford

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

$19

Get Generation Strength Phase 2: BUILD

Strengthen Your Weaknesses

Whether you're weak in the hole of the squat, your knees cave in, you round your upper back, or your hips rise first, we've got you covered. Beyond programming Squats and Presses, you'll have the opportunity to vary the movement selection based on your specific weakness. Get ready to turn your weaknesses into strengths!

Develop Strength

Don't get it twisted. You'll get unbelievably strong and you'll build muscle each and every week that you commit to the programming. Stick the course and grit out each 9-day week en route to incredible gains.

Get Rid of the Guesswork

I know what it takes to get stronger than you ever thought was possible. I've put in the time, done my research, and have made my own mistakes so that you don't have to. Stop guessing what to do, how much of it to do, and simply commit to showing up and getting after it. The days of you guessing how to get to where you wanna go are gone. You're welcome!

Features

Programming 7 days per week

We'll operate on a 9-day split, allowing you to get in more work and more recovery time. Expect to train about 60 minutes per session;

Exercise Video Guidance

We've got a demo of every single exercise in the program so you're never guessing what to do or how to do it.

Detailed, expert instruction

Beyond just sets and reps, you'll get everything you need from rest times to tempos so that you know what we're looking for in each day of training.

Delivered through TrainHeroic

We've partnered with the best tech in training to bring you the best online training experience in the world. Track your progress along the way!

Sample Week

Week 1 of 7-week program

Sunday

Day 1: Bench (Eccentric Focused)

Competition Grip Bench Press

6 x 5 @ 65 %

Close Grip Bench Press

3 x 6

Overhead Tricep Extension

3 x 12

One Arm DB Row

3 x 12

Bench Dips

3 x 12

Bent Over Reverse Fly

3 x 15

Hammer Curl

3 x 12

Monday

Day 2: Deadlifts (Variation)

Deficit Deadlift (conventional)

7 x 3 @ 70 %

Barbell Good Morning

3 x 8

Bulgarian Split Squat

3 x 12

Hanging Leg Raises

3 x 12

Hamstring Curls

3 x 12

Standing Crunches

3 x 12

Tuesday

Day 3: Conditioning

Pick One

1. Prowler/Sled Push & Pull: 6-8 sets of 50 meters 2. Battle Ropes: 10-15 sets. 20 secs option on/40 secs off 2 3. Rowing Machine: 10-15 sets. 20 secs high pace/40 secs slow pace 3 4. Bike: 7-8 sets. 30 secs high pace & high resistance/40 secs slow pace & slow resistance

Walk

1 x 20:00

Wednesday

Day 4: Bench (Isometric Focused)

Bench Press

6 x 4 @ 72.5 %

DB Bench Press

3 x 12

Chest-Supported DB Row

3 x 12

Tate Press

3 x 12

Front Raises

3 x 15

Thursday

Day 5: Squats

Low Bar Squat

5 x 4 @ 72 %

Low Bar Double Pause Squat

3 x 6

Back Extension

3 x 10

Ab Rollouts

3 x 12

GHR

3 x 12

Reverse Lunge

3 x 12

Friday

Day 6: Rest & Recovery

Rest Day

Saturday

Day 7: Bench (Speed Focus)

Speed Bench Press + Chains

8 x 2 @ 65 %

Weighted Push-ups

3 x 12

Chin Up

3 x 12

Skull Crusher

3 x 12

T Bar Row

3 x 12

Chest Supported Rear Delt Fly

3 x 20

Coach

Customer Reviews

Overall Rating

Generation Strength Phase 2: BUILD

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