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12 Weeks - The BEGINNERS Plan (3-day)

The SiX

Weightlifting, Powerlifting, Functional Fitness, Strength & Conditioning, General Fitness, Personal Training
Coach
Ryan Givens

This progressively overloaded program is designed for "Beginners" with barbells, new to resistance training, or those who are just out of shape! Built to grow overall strength through key compound movements, this program allows you to obtain strength you haven't felt since college, or strength you never felt before!

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INCREASE MUSCULAR ACTIVATION
This program stimulates your muscle spindles through compound movements. This allows you to be more stable and move easier. It also entices muscles growth and fat loss!
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IMPROVED QUALITY OF LIFE
Being able to do more physically means you can get more out of life! All of the sudden, picking up your dog's poop just becames a little easier.
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BOOST IN CONFIDENCE
Muscles look good with or without clothes! Feel good and look good at the same time!
Features
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Programming 3 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
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
BARBELLS // CABLE MACHINE // BENCH // DUMBBELLS
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Back Squat

3 x 5

B

Shoulder Press

3 x 5

C

Trap Bar Deadlift

3 x 5

Tuesday
Week 1 Day 3

A

Back Squat

3 x 5

B

Bench Press

3 x 5

C

Trap Bar Deadlift

3 x 5

Thursday
Week 1 Day 5

A

Back Squat

3 x 5

B

Shoulder Press

3 x 5

C

Trap Bar Deadlift

3 x 5

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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SLOW COOKED FOR BEST RESULTS!

Don't overthink this one! Your gains are one click away.

Get 12 Weeks - The BEGINNERS Plan (3-day)
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FAQs
Who is this for?
Everyone! Anyone looking to make gains is welcome!
What can I expect with this program?
3 day, total body programming focused on gaining strength and power. We alternate between an "A workout" and "B workout" for muscle familularity and recovery. Each week progressively adds weight per movement so you are able to train your body and muscles to grow, opposed to just getting a burn.
Can I use this program to lose weight?
YES! Muscle growth and gains help entice fat loss, which aids in weight loss! Gain muscle to lose weight and stay slim!
Can women also do this program?
100% YES! There is no "men's training" or "women's training". EVERYBODY can do this program!
12 Weeks - The BEGINNERS Plan (3-day)