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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.

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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!
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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!
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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
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Programming 5 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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
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
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

A1

Bench Press

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

A2

Band Pull-Apart

5 x 15

B

Incline DB Bench Press

15, 12, 10, 8

C1

DB Reverse Fly

3 x 15

C2

DB Lateral Raise

3 x 15

C3

DB Arnold Press

3 x 6

D1

Skull Crushers

3 x 8

D2

Tricep Pushdown

3 x 20

E

Push-Up

1 x MAX

F1

Crunches w/ Weight

3 x 15

F2

Hanging Knee Raise

3 x 15

Monday
Week 1 Day 2

A1

Deadlift

4 x 5 @ 70 %

A2

DB Shrug

4 x 10

B

Lat Pulldown

15, 12, 10, 8

C

Seated Cable Row

8, 8, 6, 6

D1

Hammer Curl

3 x 5

D2

Barbell Bicep Curl

3 x 20

E

Ab Wheel

3 x 15

Tuesday
Week 1 Day 3

A

Leg Press

5, 5, 5, 5, 25

B1

Leg Extension

3 x 15

B2

Goblet Squat

3 x 10

C1

Lying Leg Curl

3 x 15

C2

KB swings

3 x 10

D1

Med Ball Toe Touch

3 x 20

D2

DB Side Bend

3 x 15

Wednesday
Week 1 Day 4

A

Overhead Press

4 x 10

B1

Incline DB Bench Press

6, 6, 12, 12

B2

Incline DB Row

6, 6, 12, 12

B3

DB Reverse Fly

4 x 12

C1

DB Bicep Curls

3 x 15

C2

DB Overhead Tricep Extension

3 x 15

D1

DB Lateral Raise

3 x 15

D2

Band Face Pull

3 x 20

E

Russian Twist

3 x 30

Thursday
Week 1 Day 5

A

Stiff Leg Deadlift

4 x 8

B1

Bulgarian Split Squat

4 x 6

B2

Stability Ball Hamstring Curl

4 x 12

C1

Sumo Deadlift

3 x 15

C2

Single Leg Glute Bridge

3 x 10

D1

Stir the Pot

3 x 20

D2

Side Plank Rotation

3 x 15

Coach
coach-avatar 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.

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100% Money Back Guarantee!

I am so confident you will be satisfied with this program that I will offer a full refund after your first 7 days if you are not happy.

Get SIZE: 16 Week
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The Proof
verified-athlete-avatar Braden Penny

Beast

Verified Athlete

"Gained 30lb in 1 year"

verified-athlete-avatar Ren Dyer

Collegiate Basketball Player

Verified Athlete

"Gained 12 lbs of muscle in 10 weeks"

verified-athlete-avatar Caleb Bridgewater

Collegiate Basketball Player

Verified Athlete

"Gained 8lbs of muscle in 10 weeks"

SIZE: 16 Week