Strength and Size

Bryce Shea Performance

Strength & Conditioning, Bodybuilding
Coach
Bryce Shea MS, CSCS

The Strength and Size program is a 13-week program designed to help you effectively increase your muscle mass and overall strength levels. This program incorporates the use of maximal and sub-maximal compound exercises, accessory movements geared toward hypertrophy, and mobility exercises to help keep the body feeling good. With a focus on proper form and technique, this program will help you break through plateaus, build quality lean body mass, and achieve new personal bests on your lifts. My number one priority is maximizing performance while decreasing the risk of injury. So if you follow this program, the way it is intended, you will see results.

Must be able to perform the following movements: Back Squat, Deadlift, Reverse Lunge, Bench Press, Pull Up variation, and Farmer's Carry.

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The Meat and Potatoes
This program has 4 strength sessions per week, with 2 lower body and 2 upper body. There is a Genereal Physical Preparedness (GPP) conditioning session, focusing on aerobic capacity and recovery. As well, there are 2 mobility sessions on rest days to keep the body moving daily and help maintain/increase range of motion.
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Get Strong and Build Muscle
Each workout focuses on building as much strength and size as possible. This is done through heavy compound movements, creating as much time under tension on our accessory movements, and controlling each movement through a full range of motion.
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Nutrition and Recovery
No matter how hard you train, if you are not fueling your body properly and recovery between workouts, you are not going to see any results. Prioritze 3 things: Eat at least your maintenance calories, eat .8g-1g/lb of bodyweight, get at least 7-8+ hours of sleep per night.
Features
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Access to your coach
Coach who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell // Dumbells // Kettlebell's // Cable Machine // Trap Bar // Sled // Bands // GHD
Recommended
A fully equipped gym is recommended
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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

Warm Up

A

Foam Roller T-Spine Extensions - 30 sec Half Kneeling Weight Hip Shifts - 5/5 x 5 sec hold 2 Rounds: Assisted Hip Airplanes - 5/5 reps BW Split Squat Iso - Hold - 15/15 sec Toe Grab Kang Squat - 5 reps

B

Barbell Box Back Squat

4 x 5

C

DB Romain Deadlift

4 x 12

D

Goblet Split Squat

3 x 8

E

Lying Machine Hamstring Curl

3 x 8

F

Seated Calf Raise

G

Diaphragm Breathing

1 x 2:00

Monday
Week 1 Day 2

Rest Day Checklist

A

1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk or the GPP work. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!

GPP Work

B

Warm Up: Rower - 500m @ 6 difficulty Every 4:00 x 4: 30 yard Backward Sled Pull 30 yard Farmer Carry @ 40% of BW in each hand 20 Banded Tricep Extensions 20 Banded Bicep Curls *The time that is left between the next 4 minutes is rest. So if you end at 3:00, that means you have a 1 minute rest.

C

Banded Lower Body Stretch Routine

For Completion

Tuesday
Week 1 Day 3

Warm Up

A

Elevated Prayer Stretch - 3x10 sec hold Foam Roller Thread the Needle - 5/5 reps 2 Rounds: Yoga Push Up - 5 reps DB External Rotation off Knee - 10/10 reps Incline T's - 10 reps @ 3-5lb

B

Barbell Bench Press

4 x 5

C

DB Chest Supported Row

4 x 12

D1

Half Kneeling Single Arm Landmine Press

3 x 6

D2

Single Arm Lat Pulldown

3 x 10

E1

DB Skullcrushers from Floor

E2

Banded Deadbug

3 x 8

F

Diaphragm Breathing

1 x 2:00

Wednesday
Week 1 Day 4

Rest Day Checklist

A

1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk, cycle, etc. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!

Shoulder and Spine Mobility

B

Foam Roll - Lats, Back Lacrosse Ball Trap - 30/30 sec Elevated Prayer Stretch - 5x5 sec hold Foam Roller Supinated Overhead Press - 10 reps Quadruped Scapular Push Ups - 10 reps Cobra Push Up - 10 reps Quadruped Shoulder CARs - 5/5 reps Go through each movement Take your time with each one, feel your body moving through its ROM. Feel the tissue lengthening and shorting. *If the reps have a /, such as 5/5, that means 5 reps each side

Deep Holds

C

Door Pec Stretch - 2 x 30 sec Door Lat Stretch - 2 x 30/30 sec

Thursday
Week 1 Day 5

Warm Up

A

Foam Roller T-Spine Extensions - 5 reps Prone Scorpions - 5/5 reps 2 Rounds: Banded Good Mornings - 10 reps ( Pretend your holding suspenders, engage lats) Adductor Rock Backs - 5/5 reps Banded Lying Hip Flexor Marches - 5/5 reps

B

Trap Bar Deadlift

4 x 5

C

Leg Press

4 x 12

D

GHD Hip Extension

3 x 8

E

Leg Extension

3 x 8

F

Toes Elevated Standing Calf Raise

3 x 15

G

Diaphragm Breathing

1 x 2:00

Friday
Week 1 Day 6

Warm Up

A

Cat/Camel - 10 reps Split Stance T-Spine Rotation - 5/5 reps 2 Rounds: Scapular Pull Ups - 5 reps Banded Overhead Reach - 5 reps Banded Pulldown - 10 reps

B

Neutral Grip Pull Up

C

DB Incline Shoulder Press

4 x 12

D1

Single Arm Seated Row

3 x 8

D2

Single Arm DB Bench Press

3 x 8

E1

DB Hammer Curl

E2

Banded Pallof Press

3 x 8

F

Diaphragm Breathing

1 x 2:00

Saturday
Week 1 Day 7

Rest Day Checklist

A

1.) Get 8+ hours of sleep. 2.) Make sure to eat your calories, just because it is a rest day does not mean you eat less. 3.) Drink plenty of water, about 1/2 your bodyweight in oz minimum. 4.) Get 10,000+ steps, this can be just moving throughout the day, going on a walk, cycle, etc. 5.) Do something for someone else, offer your help, go out of your way to be a decent human being!

Hips and Spine Mobility

B

Foam Roll - Quads, Hamstrings, and Calves Lacrosse Ball Foot Roll - 30/30 sec Quadruped Pelvic Tilts - 10 reps Foam Roller Thread the Needle - 5/5 reps Open Books - 5/5x5 sec hold 90/90 Rotations - 5/5 reps 90/90 Hip Openers - 10/10 reps 90/90 Leans - 5/5x5 sec hold Go through each movement Take your time with each one, feel your body moving through its ROM. Feel the tissue lengthening and shorting. *If the reps have a /, such as 5/5, that means 5 reps each side

Deep Holds

C

Hold each position for 30-60 sec on each side: RFE Hip Flexor Stretch Ankle Plantar Flexion Stretch Any Calf Stretch of Your Choice

Coach
coach-avatar Bryce Shea MS, CSCS

Strength and Conditioning Coach

Strength and Size