4 Weeks Elite Body Strength Training Program

Coach Roman

Soccer, Baseball , Basketball, Hockey, Football , Strength & Conditioning, General Fitness
Coach
Roman Rashchuk

Strength training is a type of exercise intended to help increase muscular strength to enable the body to perform daily tasks, prevent injury and improve overall health.

Strength training can help increase muscle size and strength. It also helps increase power—the combination of speed and strength—and can help the person training perform better in sports or other physical activities.

Strength training can help improve cardiovascular function by strengthening the heart and lungs, as the heart is a muscle that requires regular exercise to stay healthy and strong.

The reduction of body fat is another benefit of strength training, especially when combined with aerobic exercise and a balanced diet.

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Increase Muscle Size and Strength
Research shows strength training can lead to more significant muscle growth (hypertrophy) when combined with a proper diet and adequate rest.
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Improve Cardiovascular Health
egular strength training can help increase aerobic capacity, meaning a person can navigate more physical activity for extended periods of time without feeling fatigued.
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Reduce Body Fat
Research suggests strength training helps the body burn calories during and after exercise, a process referred to as post-exercise oxygen consumption (EPOC), enabling the body to burn more calories throughout the day.
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Stabilize and Protect Joints
Joint health is essential for maintaining an active, healthy lifestyle. Knees, hips and shoulders are all vulnerable to injury and disease, such as osteoarthritis—especially as people age. Strength training can help increase the stability and strength of the joints, which can prevent injuries and improve overall function.
Features
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Programming 3 days per week
4 weeks of 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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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
Dumbbell // Med Ball // Bench // Cable Machine
Recommended
Plate // Resistance Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Forward Walking Lunges

3 x 12 @ 0 lb

B1

Front Foot Elevated Reverse Lunges

3 x 10 @ 10 lb

B2

Med Ball Drop Catch

3 x 10 @ 20 lb

C1

Bulgarian Split Squat

3 x 10 @ 0 lb

C2

DB Lateral Lunge

3 x 10 @ 15 lb

D1

Dead Bug

3 x 20

D2

Hollow Hold

3 x 0:20

Tuesday
Week 1 Day 3

A

1/4 Squat Cable Row

3 x 10 @ 50 lb

B1

Bent Over DB Row

3 x 10 @ 25 lb

B2

Incline Bench Reverse DB Flys

3 x 10 @ 20 lb

C1

DB Military Press

3 x 10 @ 15 lb

C2

EZ Bar Curl

3 x 10 @ 30 lb

D1

Arm to Leg Reach

4 x 10

D2

Russian Twist

4 x 10 @ 10 lb

D3

Plank

4 x 0:30

Thursday
Week 1 Day 5

A

Push Ups

3 x 10

B1

DB Bench Press

3 x 10 @ 25 lb

B2

Incline DB Bench Press

3 x 10 @ 15 lb

C1

DB Lateral Raise

3 x 10 @ 10 lb

C2

Cable Triceps Extension

3 x 10 @ 35 lb

D1

DB Crunches

3 x 10 @ 10 lb

D2

Bicycle Crunches

3 x 10

D3

Plank

3 x 0:30

Coach
coach-avatar Roman Rashchuk

More then 10 years experience with adults and professional athletes

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Transform Yourself

Are you ready to transform your life? Start your fitness evolution today with our workout program. Your best self is waiting – let's achieve it together.

Get 4 Weeks Elite Body Strength Training Program
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FAQs
How long before I start seeing results?
Results vary from person to person based on factors like consistency, nutrition, and individual fitness levels. With dedication and adherence to the program, many participants report noticeable improvements within 2 weeks.
How long are the workouts?
The duration of workouts generally range from 30 to 60 minutes. We recommend committing to 3 workout sessions per week for optimal results. Consistency is key to achieving your fitness goals.
Who is this workout program suitable for?
Our workout program is designed to accommodate individuals of all fitness levels. Whether you're a beginner, intermediate, or advanced athlete, our program offers scalable exercises and routines to meet your specific needs.
The Proof
verified-athlete-avatar Mikey M.

High School Baseball Player

Verified Athlete

"The 4 Week Elite Program has been a game-changer for me, offering challenging yet achievable workouts, a supportive community, and noticeable results that have revitalized my fitness journey."

verified-athlete-avatar Lindsey D.

Gym Enthusiast

Verified Athlete

"In just four weeks with coach Roman, I've witnessed a remarkable boost in strength, enjoyed diverse and engaging workouts, and found a sense of empowerment that keeps me coming back for more."

verified-athlete-avatar Michael C.

F4 Racer

Verified Athlete

"Elite Training Program isn't just a workout routine; it's a daily dose of empowerment, pushing me beyond my limits and sculpting a version of myself I never thought possible – a fitness journey filled with triumphs and newfound strength!"

verified-athlete-avatar Chris C.

Gym Enthusiast

Verified Athlete

"Embarking on the Elite Training Program has been a journey of self-discovery, a constant source of motivation, and a reminder that every drop of sweat is a step closer to the strongest, happiest version of myself – an exhilarating fitness adventure I'm grateful to be on!""

4 Weeks Elite Body Strength Training Program