STRONG AF

The SiX

Weightlifting, Bodybuilding, General Fitness, Multi-sport, Strength & Conditioning, Miscellaneous, Functional Fitness, Other
Coach
Ryan Givens

No games, no gimmicks. Just pure strength! Build on your previous week's efforts and see how strong, big, and fit you become. Put in the work and the gains will find you!

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MAXIMIZE STRENGTH
Progressive overload allows your to build on your efforts from week to week which enhances strength and muscle growth.
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MUSCULAR HYPERTROPHY
As you stack your efforts, your body recovers faster and adapts by growing not only stronger, but bigger muscle fibers.
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REDUCE BODY FAT/INCREASE LEAN MUSCLE
Add the muscle, shed the fat.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
There are videos on all exercises, so there's no guessing.
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Detailed, expert instruction
Ryan will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Bench // Cable Machine
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Bench Press

2, 2, 12, 12

B

Incline DB Bench Press

3 x 10

C

High Cable Chest Fly

3 x 12

D

Chest-Supported DB Row

3 x 12

E

Cable Face Pull

3 x 12

F

DB Reverse Fly

3 x 12

G

Pull-Up

3 x 10

H

Tricep Rope Pulldowns

3 x 15

Monday
Week 1 Day 2

A

Back Squat

2, 2, 12, 12

B

Romanian Deadlift

3 x 10

C

Bulgarian Split Squat

3 x 10

D

Pistol Squat

3 x 8

E

Leg Extension

3 x 15

F

Seated Hamstring Curl Machine

3 x 12

G

Calf Raise

3 x 12

Tuesday
Week 1 Day 3

A

Seated DB Shoulder Press

3 x 12

B

Seated Machine Shoulder Press

3 x 15

C

DB Scaption

3 x 20

D

Cable Front Raise

3 x 12

E

SA Behind The Back Cable Lateral Raise

3 x 12

F

Barbell Upright Row

3 x 10

G

Neutral Grip Lat Pulldown

3 x 10

H

Incline DB Y Raise

3 x 10

Wednesday
Week 1 Day 4

A

Back Squat

4 x 4

B

Trap Bar Deadlift

4 x 8

C

Heel Elevated Hack Squat

3 x 10

D

Seated Hamstring Curl Machine

3 x 12

E

Seated Abduction Machine

3 x 12

F

Calf Raise

3 x 12

Thursday
Week 1 Day 5

A

Barbell Bench Press

4 x 4

B

Incline DB Bench Press

3 x 8

C

Lat Pulldown

3 x 12

D1

DB Turnover

3 x 12

D2

1-Arm DB Row

3 x 12

E

Incline Bicep Curl

3 x 12

F

Spider Bicep Curl

3 x 12

G

Split Stance Overhead Tricep Extension

3 x 12

Coach
coach-avatar Ryan Givens

Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.

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STRONG AF!

Maximize your strength, size and power!

Get STRONG AF
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FAQs
Who is this program for? Can I do this?
This program is rated E for Everyone!
What can I expect?
Progressive Overload is the name of the game. You'll have opportunities to increase your weights as the body assimilates to the load. Build upon your efforts, see how much stronger you have become!
STRONG AF