New

12 Weeks - The MASTER Plan (3-day)

The SiX

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

This progressively overloaded program is designed for those who completed "The BEGINNERS Plan" program OR anybody with barbell experience! Built to grow overall strength through key compound movements, this 3-day full body program allows you to obtain strength you haven't felt since college, or strength you never felt before!

benefit-image-0
Muscular STRENGTH
Tailor made for you to progressively overload your weights and maximize your strength potential!
benefit-image-1
Proper RECOVERY
Your body needs REST in order to make gains! This 3 day program maximizes your efforts through total body workouts, but allows your body to respond by giving you the appropriate break you need in order to gain strength and endurance.
benefit-image-2
CONFIDENCE Boost
Muscles look good with or without clothes! Feel good and look good at the same time!
Features
feature-icon
Programming 3 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
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
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
BARBELL // CABLE MACHINE // BENCH // DUMBBELLS
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Back Squat

5 x 5

B

Bench Press

5 x 5

C

Power Clean

5 x 3

D

Neutral Grip Seated Low Row

3 x 10

E

Chin-Up

3 x 10

Tuesday
Week 1 Day 3

A

Back Squat

2 x 5

B

Shoulder Press

3 x 5

C

Power Snatch

4 x 2

D

TrX Y-Raise

3 x 10

E

Glute-Ham Raise

3 x 10

Thursday
Week 1 Day 5

A

Back Squat

2 x 3

B

Bench Press

2 x 3

C

Trap Bar Deadlift

2 x 5

D

Supinated Grip Barbell Row

3 x 10

E

Lat Pulldown

3 x 10

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.

closer-image-1
closer-image-2
SLOW COOKED FOR BEST RESULTS!

Major gains are just one click away!

Get 12 Weeks - The MASTER Plan (3-day)
closer-image-3
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. 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 MASTER Plan (3-day)