12 weeks strength training
Baseballcoach_sam
Stuck on your squat, bench, or deadlift? This 12-week strength program is built to help you break through plateaus and hit new PRs—fast.
Designed for serious athletes with a solid training foundation, this plan uses structured phases of controlled effort, strategic volume, and progressive overload to unlock your true strength potential. You'll build maximal force, improve movement efficiency, and learn to perform under fatigue.
The goal? A 10%+ increase in your 1RMs across the big three lifts—squat, deadlift, and bench press.
Delivered through the TrainHeroic app with clear, weekly programming and tracking tools, all you need to do is show up and put in the work.
Plateaus aren't permanent. This 12-week strength plan is your next level.
A
Back Squat
2 x 8
B
Bench Press
2 x 8
C1
2 down 1 up lat pulldown
3 x 5
C2
Single leg glute bridge iso
3 x 0:30
D1
Overhead cable bar tricep extension
2 x 8
D2
Paloff Press
2 x 30
A
RDL
2 x 8
B
Pull-Up
2 x 8
C1
2 up 1 down Leg extension
3 x 5
C2
bayesian bicep curl
3 x 8
D1
Pec fly machine
2 x 8
D2
Single Arm Farmer Walk
2 x 30
A
DB Bulgarian Split Squat
2 x 8
B
Incline DB Bench Press
2 x 8
C1
2 down 1 up leg curl
3 x 5
C2
Chest-Supported DB Row
3 x 8
D1
reverse fly one arm
2 x 8
D2
DeadBug
2 x 8 @ 1
Samuel Anderson Sirois
Kinesiologist and athletic therapist for the Baseball Canada Academy and has worked with elite to professional athletes for several years
You’re just 12 weeks away from your strongest self. Start now. Break your plateau. Own your performance.
Get 12 weeks strength training