Lean and Mean (Women's): Training by Jake Ray in TrainHeroic

Truck Shop Strength & Speed

Coach
Jake Ray

6 week cyclical program designed for you to be able to tailor to your own goals.

4 day split of lower, upper, rest, lower, upper.

Wednesday of each week will be programmed with two cardio/conditioning workouts.  These workouts are optional, and do NOT have to be performed on Wednesday.  You can implement them into your week whenever you like (on rest days, weekends, or before/after your training).  The amount of conditioning workouts that you implement is fully dependent on YOUR goals.

If weight loss is your goal, perform the workouts with shorter rest intervals between sets/exercises (meaning lower weight as well) and aim to complete both conditioning workouts per week.

If maintenance or weight/strength gain is your goal, rest longer between sets (allowing you to increase weight on exercises) and aim to complete 0-1 conditioning workouts per week.

Time to get LEAN AND MEAN.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Squat/Bench rackBarbell Olympic platesDumbbellsResistance bandsLat pulldown machineLeg extension/Leg curl machineMedicine ball Kettlebell 
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Hex Bar Jump Squat

2 x 8

B

Back Squat

5 x 5

C

Walking Lunges

3 x 8

D1

Push Press

3 x 10

D2

Banded Good Morning

3 x 10

D3

Lateral Lunge

3 x 10

E1

Side Plank

3 x 0:30

E2

Side Plank

3 x 0:30

E3

Plank

3 x 0:30

Monday
Week 1 Day 2

A

Heroic Warm-up

For Completion

B

DB Bench Press

3 x 12

C

Inverted Row

3 x 12

D1

Landmine Chest Press

3 x 10

D2

1-Arm DB Row

3 x 10

E

Manmaker

4 x 4

Tuesday
Week 1 Day 3

A

Walk

1 x 25:00

Tuesday
Week 1 Day 3

A1

Medicine Ball Slam

5 x 10

A2

Russian KB Swing

5 x 20

Wednesday
Week 1 Day 4

A

Band Abduction

2 x 15

B

Deadlift

4 x 10

C1

Step-Ups

3 x 8

C2

Seated DB Hang Clean

3 x 10

C3

Goblet Squat

3 x 12

D

Leg Extension

3 x 20

E

Lying Leg Curl

3 x 20

Thursday
Week 1 Day 5

A

Band Rotations

2 x 15

B

Lat Pulldown

3 x 12

C1

DB Front Raise

3 x 10

C2

DB Lateral Raise

3 x 10

D1

Barbell Bicep Curl

2 x 15

D2

Tricep Rope Pulldowns

2 x 15

E

Sit-up

1 x 100

Lean and Mean (Women's)