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Strength Foundations

C-Roy Strength & Performance

Coach
C-Roy

This 9-week program has a focus around functional hypertrophy - building size by getting STRONG AF!

Strength Foundations is great for the beginner-intermediate lifter who is looking to improve their strength & size while also forging a strong foundation of strength to serve them long term.

It features 4 main lifts throughout the week with 2 conditioning/recovery and mobility days to keep the body in peak condition.

Get ready to pack on slabs of muscle and absolutely dominate the weights every time you step into the gym!

$29
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BUILD FOUNDATIONAL STRENGTH
One of the biggest mistakes I see younger lifters make when trying to add size is not making sure they are strong enough to do so! The strength you possess will always be the determining factor to maximizing your muscle building potential. Building a solid foundation of functional strength will ensure you are set up for long term success!
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PACK ON LEGIT SIZE
The combination of heavy, multi-joint, compound movements along with higher training frequencies (utilizing full body training), will lead to SERIOUS muscle gains. We utilize functional hypertrophy rep ranges within our main exercises giving us the best blend of both strength AND size as well as hitting all of our major muscle groups up to 6 times within a 2 week cycle.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training comprised of 4 lifts and 2 conditioning/mobility & recovery days.
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Delivered through TrainHeroic
Get your workouts delivered daily right to your phone for the duration of the entire program. Complete with instruction and video demonstration.
Equipment
Required
Barbell // Dumbbells // Pull Up Bar // Dip Bars/Station // Plyo Box // Adjustable/Incline Bench
Recommended
Hex Bar/Trap Bar // TRX // GHD // Sled/Prowler // Stability Ball
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

Conditioning

A

Full Body Warm-Up 1

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B1

Cross Bench Pull Over

2 x 10

B2

Med Ball Slam

2 x 10 @ 10 lb

C

Strict Press

3 x 6 @ 55, 65, 75 %

D

Front Squat

3 x 6 @ 55, 65, 75 %

E1

Pendlay Row

4 x 12

E2

DB Lateral Raise

4 x 12

F

Toes to Bar

3 x 10

Monday
Zone 2 & Stretch

A

Zone 2 Cyclical Work

1 x 30:00

Conditioning

B

Full Body Stretch

Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side

Tuesday
Week 1 Day 3

Conditioning

A

Full Body Warm-Up 1

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B1

Box Jump

3 x 3

B2

Seated External Rotation

2 x 20

C

Hex Bar Deadlift

3 x 8 @ 50, 60, 70 %

D

Bench Press

3 x 8 @ 50, 60, 70 %

E

Neutral Grip Pull Up

1 x 30

F1

Farmers carry

6 x 0:30

F2

DB Skull Crushers

3 x 12

Wednesday
Zone 2 & Stretch

A

Zone 2 Cyclical Work

1 x 30:00

Conditioning

B

Full Body Stretch

Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side

Thursday
Week 1 Day 5

Conditioning

A

Full Body Warm-Up 1

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B

Box Jump

3 x 3

C

Front Squat

8, 6, 4 @ 60, 70, 80 %

D

Strict Press

8, 6, 4 @ 60, 70, 80 lb

E1

Dip

1 x 30

E2

Band Pull-Apart

1 x 100

F

Front Plank on Elbows

10 x 0:30

Friday
Week 1 Day 6

Conditioning

A

Full Body Warm-Up 1

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B1

Barbell Reverse Lunge

3 x 10 @ 65 %

B2

Chin-Up

3 x 5

C1

1-Arm DB Row

3 x 24

C2

Push Ups

3 x MAX

D1

GHD Hip Extension

3 x 10

D2

Side Plank on Elbows

3 x 1:00

Coach
More from C-Roy Strength & Performance
coach-avatar C-Roy

I have been a health & fitness professional for over 10 years with a clientele that spans professional athletes to complete novice lifters who have never touched a weight. I have driven results for my clients for over a decade and have owned and successfully run my own private training facility for the last 6 years. Hit me up! @c_roy_strength.

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Ensure Long Term Gains

Utilizing this program to solidify your foundation will ensure you keep plateaus at bay for as long as possible and keep making gains more consistently over time.

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