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The Basics (3-day total body)

Stocks Strength & Performance

General Fitness, Powerlifting, Strength & Conditioning
Coach
Andy Stocks

This program is great for anyone looking to get back into serious strength training. A well-rounded program that utilizes classic excises that will ensure you get out of it what you put into it. Lift 3 days per week and get strong again!

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INCREASED WORK CAPACITY
This program builds on both weight and volume to increase your ability to do more work. The more work you can do the stronger you will get!
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GET STRONG AGAIN
This program is a great re-introduction to serious strength training. It features the most effective lifts to ensure you are making the most of your time in the gym.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // plates // dumbbells
Recommended
cable machine // glute-ham developer
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Sample Week
Week 1 of 5-week program
Sunday
Free W1D1

A

Back Squat

8, 6, 5, 5, 5, 5, 5 @ 50, 60, 65, 65, 65, 65, 65 %

B

Incline Bench Press

10, 8, 8, 8, 8, 8 @ 50, 60, 60, 60, 60, 60 %

C

Lat Pulldown

5 x 8

D1

Side Plank

3 x 20

D2

Hyperextension

3 x 8

Tuesday
Week 1 Day 3

A

Romanian Deadlift

10, 8, 8, 8, 8, 8 @ 50, 60, 60, 60, 60, 60 %

B

Bench Press

8, 6, 5, 5, 5, 5, 5 @ 50, 60, 65, 65, 65, 65, 65 %

C

1-Arm DB Row

5 x 8

D1

GHD Sit-Up

3 x 10

D2

Suitcase Carry

3 x 40

Thursday
Week 1 Day 5

A

Barbell Lunge

5, 4, 3, 3, 3, 3, 3 @ 50, 60, 70, 70, 70, 70, 70 %

B

Chin-Up

7 x 5

C

1-Arm KB overhead press

5 x 8

D1

Paloff Press with Rotation

3 x 8

D2

Lying Leg Curl

3 x 8

Coach
coach-avatar Andy Stocks

Certified Strength & Conditioning Specialist with over 15 years of experience in collegiate athletics. A veteran barbell athlete, I have competed in over 40 meets combined between weightlifting, powerlifting, and strongman. I will help you reach your goals using the same methods that built NCAA Nationals Champions and helped me achieve success in the iron game.

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THE BASICS

Get strong again with tried and true exercises.

Get The Basics (3-day total body)
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The Basics (3-day total body)