SIZE: 16 Week

RH Strength

Coach

Ryan Henry, CSCS, USAW-1

16 week program designed to prioritize muscle growth - This program consists of 2 phases built to maximize hypertrophy and get you jacked! Everything is laid out for you - No more guesswork - You just have to show up and work.

$100

Get SIZE: 16 Week

Start NOW!

Time to stop making up workouts on the fly, hoping to see results... The "Size" program will take the guess-work out of it and give you a program designed to gain lean muscle! Let's go!

Stop guessing!

Having a strategic program written by a professional allows you to stay accountable and focus on nothing but the work. No more pissing in the dark - It is time to get jacked!

Proven Results

Join the community of dozens of transformed physiques that have followed a program built on the same exact principles as SIZE - Let's go!

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

BARBELL, DUMBBELLS, CABLES, BENCH

Sample Week

Week 1 of 16-week program

Sunday

Week 1 Day 1

Bench Press

5, 5, 5, 5, 25 @ 70, 70, 70, 70, _ %

Band Pull-Apart

5 x 15

Incline DB Bench Press

15, 12, 10, 8

DB Reverse Fly

3 x 15

DB Lateral Raise

3 x 15

DB Arnold Press

3 x 6

Skull Crushers

3 x 8

Tricep Pushdown

3 x 20

Push-Up

1 x MAX

Crunches w/ Weight

3 x 15

Hanging Knee Raise

3 x 15

Monday

Week 1 Day 2

Deadlift

4 x 5 @ 70 %

DB Shrug

4 x 10

Lat Pulldown

15, 12, 10, 8

Seated Cable Row

8, 8, 6, 6

Hammer Curl

3 x 5

Barbell Bicep Curl

3 x 20

Ab Wheel

3 x 15

Tuesday

Week 1 Day 3

Leg Press

5, 5, 5, 5, 25

Leg Extension

3 x 15

Goblet Squat

3 x 10

Lying Leg Curl

3 x 15

KB swings

3 x 10

Med Ball Toe Touch

3 x 20

DB Side Bend

3 x 15

Wednesday

Week 1 Day 4

Overhead Press

4 x 10

Incline DB Bench Press

6, 6, 12, 12

Incline DB Row

6, 6, 12, 12

DB Reverse Fly

4 x 12

DB Bicep Curls

3 x 15

DB Overhead Tricep Extension

3 x 15

DB Lateral Raise

3 x 15

Band Face Pull

3 x 20

Russian Twist

3 x 30

Thursday

Week 1 Day 5

Stiff Leg Deadlift

4 x 8

Bulgarian Split Squat

4 x 6

Stability Ball Hamstring Curl

4 x 12

Sumo Deadlift

3 x 15

Single Leg Glute Bridge

3 x 10

Stir the Pot

3 x 20

Side Plank Rotation

3 x 15

Coach

More from RH Strength

Ryan Henry, CSCS, USAW-1

Ryan Henry is a Director of Sports Performance at Carson-Newman University who works with over 400 student-athletes daily to improve their ability to become proficient movers while improving at their sport. Ryan is a Certified Strength and Conditioning Specialist through the NSCA, as well as a United States Weightlfting Coach.