Marble Strength
Coach
Joseph Cosenza
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
What You'll Get
3 structured squat sessions per week.
A clear progression to build strength over 8 weeks.
A mix of volume, heavy work, and speed training.
Accessory work to build legs, core, and stability.
Simple coaching notes so you know exactly what to focus on!
Who This is For:
Lifters stuck at the same squat for 3–6+ months.
Weightlifters looking to build stronger legs for the clean.
Anyone who wants a simple, effective plan without overthinking training.
What To Expect:
You won’t need to train more.
You’ll just train better.
Follow the program, stay consistent, and you should expect to add weight to your squat over the next 8 weeks.
The Goal:
Add 5–10kg to your squat.
Build confidence under heavier weight.
Stop guessing and start progressing.
How It Works:
Train 3 days per week.
Each session is designed with a specific purpose.
Progression is built in so you don’t have to think.
Features
Programming 3 days per week
Train 3 days per week
Each session is designed with a specific purpose
Progression is built in so you don’t have to think
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Back Squat
5 x 5 @ 65, 65, 70, 70, 70 %
B
Tempo Back Squat
4 x 4 @ 60 %
C1
Bulgarian Split Squat
3 x 8
C2
Plank
3 x 0:40
Tuesday
Week 1 Day 3
A
Back Squat
4 x 3 @ 8, 7, 7, 7
B
Pause Back Squat
3 x 3 @ 70 %
C1
RDL
3 x 8
C2
Leg Raises
3 x 20
Thursday
Week 1 Day 5
A
Front Squat
4 x 4 @ 60, 60, 65, 65 %
B
Back Squat
5 x 2 @ 60, 60, 65, 65, 65 %
C1
Goblet Squat
3 x 10
C2
Dead Bug
3 x 10
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