8 Week Strength Katalyst

ACE Halen Training Systems

Functional Fitness, Weightlifting, Strength & Conditioning, Mobility

Coach

Elizabeth Halen

The 8 week Strength Katalyst is for anyone with the discipline to allocate 60 to 90 minutes/day of training 5-6 days a week. Although many exercises in this program require a basic to intermediate understanding of training, it can be completed by a beginner as long as movements are scaled down under my supervision.

This program carries a strong emphasis on maximizing muscular development of the glutes, quads, and hamstrings while refusing to neglect the body as a whole.

There are two and a half days dedicated to building the upper body and one day dedicated to training abdominals.

The driver for this program's hypertrophy and strength gains are a byproduct of good exercise selection and proven principles for muscle growth which are paired with quality exercise execution.

Mobility and flexibility are also addressed throughout the 8 weeks to ensure one can safely and comfortably position themselves into mechanically sound movement patterns.

If you're looking to transform your physique and the overall quality of your life, then this program is for you.

$29

Get 8 Week Strength Katalyst

Get STRONG

Expect to put on some muscle mass! You will be feeling stronger than ever within just a few weeks. We will be using sound training principles, proper movement execution, and progressive overload.

Get Mobile and Flexible

We'll balance strength with mobility so that as your strength increases your mobility will improve as well allowing you to perform exercises better and better everyday for the next 8 weeks.

Real Growth and Progress

The days of you guessing what to do or how to do it are gone. You are not alone! For the next 8 weeks you will have my guidance and feedback. I will equip you with everything you need to continually make progress and feel confident with your movements each and every week.

Results you can SEE & FEEL

In just a few weeks your mind and body will begin to transform. Confidence and energy will increase making it easier to remain consistent and find joy in training. Results include decreased body fat, improved bone density, and improved cardiovascular health. Most importantly, improved SLEEP!

Features

Programming 5 days per week

5 days of training with 2 days of cardio each week. Expect a little something every day for the next 8 weeks.

Demo Videos

I've recorded demos of each movement so you know exactly what to do and how to do it.

Detailed, expert instruction

Beyond sets and reps, I'm giving you everything you need to walk into the gym with confidence and to leave feeling accomplished.

Delivered through TrainHeroic

I've partnered with the best tech in training so that this program is delivered to you through an app where you can track your progress along the way.

Equipment

Required

Barbells // Dumbbells // Bands

Recommended

Conventional Gym

Sample Week

Week 1 of 8-week program

Sunday

Day 1

Warm-up

3 Rounds: 10 lateral lunges 10 Hip airplanes 10 SL Glute bridges

Hip Thrusts

3 x 10

Bulgarian Split Squats

3 x 10

DB RDLs

3 x 10

Monster Walks

3 x 10

Cable Kickbacks

3 x 10

Monday

Day 2

Warm-up

3 Rounds: 10 Banded Y’s, T’s 15 Shoot the Arrows :30 Sec dead hang

GHD Sit-Ups

3 x 10

No Cheat Curls

3 x 10

Dragon Fly’s

3 x 10

EZ Bar Curls

3 x 10

Dead Bugs

3 x 20

Chinese Planks

3 x 30

Tuesday

Day 3

Warm-up

3 Rounds: 10 Lateral Lunges 10 Lunge Step Thrus :30 sec Copenhagen Planks

Front Squats

3 x 10

Single Leg Squats

3 x 10

Leg Extensions

3 x 10

Narrow Stance Heels Elevated Goblet Squats

3 x 10

Sled Push

3 x 50

Wednesday

Day 4

Warm-up

3 Rounds: 10 Band pull-aparts (Supinated/pronated grip) 10 Banded Shoulder Press 20 Shoulder Taps

Lat Pull-Downs

3 x 10

Chest Supported Row

3 x 10

Single Arm Side Cable Lateral Raises

3 x 10

DB Shoulder Press

3 x 10

Single Arm Seated Cable Rows

3 x 10

Thursday

Day 5

Cardio

1 x 30:00

Mobility

15 Minute EMOM Hip Mobility Work (Hold for the full MINUTE) 1: Straddle reach center (Legs up against wall) 2: Pigeon stretch R/L :30 sec 3: Seated Toe reach *Repeat twice if mobility is a big weakness

Friday

Day 6

Warm-up

3 Rounds: 10 SL RDLs 10 Standing lunge + Twist 20 Clam Shells

Seated Leg Curls

3 x 10

B-Stance Rotation RDLs

3 x 10

Monster Walks

3 x 10

Reverse Hypers

3 x 10