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12 Weeks - The MASTER Plan (SPEED)

The SiX

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

This progressively overloaded program is designed for those who completed "The BEGINNERS Plan" program OR anybody with barbell experience! Focusing on building major strength through key compound movements, this 4-day split program allows you to obtain strength you haven't felt since college, or strength you never felt before!

$25
Get 12 Weeks - The MASTER Plan (SPEED)
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Muscular STRENGTH
Tailor made for you to make steady increases in weights and MAXIMIZE YOUR RECOVERY!
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Muscular HYPERTROPHY
As you get stronger, your muscles grow in size. However, your dynamic ability to move weight encourages size growth as well!
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Confidence Boost
It feels good to feel good, right? You'll look better in your shirt and your pants will fit better, giving you a renewed sense of energy!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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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
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Bench Press

5 x 5

B

Shoulder Press

3 x 8

C

Incline DB Bench Press

3 x 10

D

Split Stance Overhead Tricep Extension

3 x 12

E

Dip

3 x 10

Monday
Week 1 Day 2

A

Back Squat

5 x 5

B

Power Clean

5 x 3

C

Good Morning

3 x 10

D

Neutral Grip Seated Low Row

3 x 10

E

Chin-Up

3 x 10

Wednesday
Week 1 Day 4

A

Chain Bench Press

3 x 10

B

Shoulder Press

3 x 8

C

DB 3-Way Raise

3 x 15

D

TrX Y-Raise

3 x 10

E

Skull Crushers

3 x 12

Thursday
Week 1 Day 5

A

Back Squat

2 x 10

B

Trap Bar Deadlift

10, 5, 2

C

Glute-Ham Raise

3 x 10

D

Supinated Grip Barbell Row

3 x 10

E

Lat Pulldown

3 x 10

Coach
More from The SiX
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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FAQs
Who is this for?
Everyone! Anyone looking to make gains is welcome!
What can I expect with this program?
4 day 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 grow muscular size with this program?
YES! As you gain strength, your muscles will grow in size to account for the new strength that was gained.
Can women also do this program?
100% YES! There is no "men's training" or "women's training". EVERYBODY can do this program!
I am brand new to working out, can I do this program?
This program is for people with prior experience with barbell training and you might find yourself without sufficient time for your body to RECOVER as a "newbie". I would direct you to my "Beginners" program that's detailed just for you!

More from The SiX

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12 Weeks - The MASTER Plan (SPEED)
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