Shervheim Strength Company

Strength & Conditioning
Coach
Charlie Shervheim

This is a 6 week program with three days of training per week. The program is a great starting point for someone wanting to reset, start, or continue with strength training. There are not olympic movements in this program (snatch or clean & jerk). The program has front/back squats, deadlifts, and jumps to name a few. The focus is to increase your base level of strength with this program. Use progressive overload and challenge what you thought possible. 

Once the program is purchased there is not additional cost to use the Trainheroic application.

Go train. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 3 days per week
Great starting point for someone wanting to strength training. There are not olympic movements in this program. Go train.
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Delivered through TrainHeroic
Equipment
Recommended
Barbell // squat rack // dumbbells // reverse hyper (alternative - GHD // or roman chair) // bench
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 Front squat

A1

Biking

1 x 6:00

A2

Treadmill

1 x 6:00

B1

TRX Row

2 x 10

B2

Band Pull-Apart

2 x 10

B3

Dead Hang

2 x 0:30

C1

Bodyweight squat

2 x 10 @ 0:15

C2

Glute Bridge

2 x 30

D

Front Squat

7 x 3 @ 40, 50, 60, 70, 70, 70, 70 %

E1

Romanian Deadlift

3 x 5

E2

DB Reverse Lunge

3 x 5

F

Pull-Up

2, 2, MAX

G1

DB curl to shoulder press

3 x 5

G2

DB Lateral Step-Up

4 x 5

Monday
Week 1 Day 2 Recovery/Rest
Tuesday
Week 1 Day 3

A1

Biking

1 x 6:00

A2

Treadmill

1 x 6:00

B1

TRX Row

2 x 10

B2

Band Pull-Apart

2 x 10

B3

Dead Hang

2 x 0:30

C1

Bodyweight squat

2 x 10 @ 0:15

C2

Glute Bridge

2 x 30

D

Vertical Jump

6 x 1

E

Deadlift

8 x 3 @ 40, 50, 60, 65, 70, 70, 70, 70 %

F1

Isometric Lunge Hold

1 x MAX

F2

Reverse Hyperextension

2 x 12

F3

Reverse hyperextension on GHD

2 x 12

F4

DB Bench Press

3 x 5

Wednesday
Week 1 Day 4 Recovery/Rest
Thursday
Week 1 Day 5

A1

Biking

1 x 6:00

A2

Treadmill

1 x 6:00

B1

TRX Row

2 x 10

B2

Band Pull-Apart

2 x 10

B3

Dead Hang

2 x 0:30

C1

Bodyweight squat

2 x 10 @ 0:15

C2

Glute Bridge

2 x 30

D

Vertical Jump

6 x 1

E

Back Squat

8 x 3 @ 40, 50, 60, 65, 70, 70, 70, 70 lb

F1

Bulgarian Split Squat

3 x 3

F2

Single Leg Glute Bridge

3 x 0:20

F3

DB prone row

3 x 5

G1

Pull-Up

3 x 5

G2

Tricep Choice

3 x 5

G3

DB Standing Curl

3 x 5

G4

Spider curl

3 x 5

6 week /3 day - Start here - (Non-olympic)