Strength Base Building
Hero Coaching
This program is designed to boost strength & build muscle fast!
Each phase has 3x main strength workouts (Mon, Wed, Fri) using the multi-contraction system, where each workout targets different contractions specifically (eccentric, isometric, concentric).
This will streamline technique, build muscle, bulletproof joints & although this isn’t a “fatloss” plan, the novel methods will challenge you in a new way that can spark metabolism & help you get leaner too!
There is a fourth optional "Gap Workout" (Sat) that focuses on addressing weaknesses or any muscles you want to bring up.
Each phase progresses for three weeks & deloads using a "Contrast Training Week" that focuses purely on hypertrophy. This not only gives a break from the previous weeks training, but allows you to use the strength & technique you have built to specifically build more muscle.
A
Safety Bar Squat
3 x 6
B
Incline Bench Press
3 x 6
C
T-Bar Row
3 x 6
D
DB Reverse Lunge
3 x 8
E1
DB Lateral Raise
3 x 12
E2
Tricep Pushdown
3 x 12
A
Walk
1 x 45:00
A
Front Squat
3 x 8
B
Prone Machine Hamstring Curl
3 x 8
C
Anterior Delt Press
3 x 8
D
Chest-Supported DB Row
3 x 8
E
Preacher Curl
3 x 12
A
Walk
1 x 45:00
A
Safety Bar Squat
10, 8, 6, 10
B
Romanian Deadlift
10, 8, 6, 10
C
Bench Press
10, 8, 6, 10
D
Barbell Row
10, 8, 6, 10
A1
Incline DB Bench Press
3 x 12
A2
Lat Pulldown
3 x 12
B1
Seated Cable Fly
3 x 12
B2
DB Lateral Raise
3 x 12
C1
Dual Rope Triceps Extension
3 x 12
C2
Seated Incline DB Curls
3 x 12
A1
Prone Machine Hamstring Curl
3 x 12
A2
DB Lunges
3 x 10
B
Barbell Hip Thrust
4 x 12
C
Lat Pulldown
3 x 12
D1
Rear Delt Swing
3 x 15
D2
Dual Rope Triceps Extension
3 x 12
