Simple Strength (4/day/week)

Robust Athletics

Coach
Cory

A simple strength training program to help you get stronger, feel better, and move better.

This program is ideal for someone who hasn't spent much time in the gym, or who has been away for a while and wants to ease back in.

Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
Dumbbells // Adjustable Bench
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Monday
Block 1 - A1

Circuit

A

Warm Up 2 sets 60 sec marching cross crawl 5 Hip CARs each direction / each side 45 sec Calf Stretch each side

B1

Goblet Box Squat

3 x 8

B2

Standing Hip Flexion Hold

3 x 10

C1

Front Rack DB Good Morning

3 x 8

C2

Toes Elevated Calf Raise

3 x 10

D1

Tibialis Raises

D2

Quadruped Hip Extensions

Circuit

E

2 sets 60 sec x side lying quad stretch 60 sec x seated pike stretch

Tuesday
Block 1 - B1

Circuit

A

1-2 rounds Rib Grab x 30 sec each side HK T Rotations on wall x 10 each side Inchworms x 3

B1

Incline DB Bench Press

3 x 8

B2

Single Arm Upright Row

3 x 6

C1

45 Degree Incline DB Row

3 x 10

C2

Weighted Planche Raises

3 x 12

D1

Alternating DB Hammer Curl

3 x 10

D2

Tricep Kickback

3 x 10

Circuit

E

2 Sets 60 sec Rib Grab (Each Side) 60 sec Quadruped Lat Stretch

Thursday
Block 1 - C1

Circuit

A

2 sets 20 sec knee flexion hold 5 Bodyweight Jefferson curls 10 Staggered Stance good mornings

B1

Dumbbell Romanian Deadlift

3 x 8

B2

Standing Straight Leg Raise

3 x 10

C1

Rear Knee Elevated Split Squat

3 x 8

C2

Standing Knee flexion hold

D1

Side Lying Leg Abduction

D2

Horse Stance Squat + Hold

3 x 8

Circuit

E

2 sets 60 sec x side lying quad stretch 60 sec x seated pike stretch

Friday
Block 1 - D1

Circuit

A

1-2 rounds Rib Grab x 30 sec each side HK T Rotations on wall x 10 each side 3 x Inchworms

B1

Single Arm DB Bench Press

3 x 8

B2

Prone Single Arm Swimmers

3 x 7

C1

Dumbbell Chest Flies

C2

Rear Delt Lateral Raise

3 x 10

D1

DB Lateral Raises

3 x 10

D2

Dumbbell Shrug

3 x 12

Circuit

E

2 Sets 60 sec Rib Grab 60 sec Quadruped Lat Stretch

The Proof
verified-athlete-avatar Claire D

Very Happy Customer

Verified Athlete

"Thanks so much Cory!!!! Honestly such an amazing program and I feel so much stronger / more confident in the gym. Glad I stuck with it."

Simple Strength (4/day/week)