New

12 Week Powerlifting Program: Simple Made Sexy

Pro Elite Strength and Conditioning

Powerlifting
Coach
Duncan Hundley

WELCOME TO THE SHOW! This program was made for you!!! YEAH YOU! Simple Made Sexy is the perfect program for someone wanting to get stronger, get into better shape, and put on serious muscle! This is a 3 day per week program that was carefully drawn out to make sure when you finish this 12 weeks, you come out HEALTHIER and STRONGER! This isn't your average program that bores you to death with the same old stuff. We keep to the basics, but we make sure to keep components in that make you have to challenge yourself EVERY session and have you leaving the gym with a sense of pride! No gimics. No short cuts. If you follow this program, I can guarentee you will see results. Whether you are looking to get the strongest you have ever been, add serious muscle mass, or just get back into training, this program is for you!

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GUARENTEED TO ADD POUNDS TO YOUR TOTAL
This program is meticulously programmed out for you to add serious pounds to your total! You do the workouts, you see results. GUARENTEED!
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INCREASE OVERALL MUSCLE MASS
This program is high intensity and requires full effort. Strength is an obvious gain in this program, but you will also add a substantial amount of muscle mass. I trained just like this while shredding down and being the leanest and strongest I have ever been. Don't believe the hype that you have to be fat to be strong. Big ain't strong. STRONG IS STRONG.
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BECOME A WELL ROUNDED ATHLETE
This program will work every aspect of your overall development. You will not only become better at squat, bench, and deadlift, you will also gain more muscle mass, get in better shape, and be stronger in multiple ranges and planes of motion.
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ENJOY YOUR TRAINING
Training is supposed to be hard, but you need to ENJOY the process! Set goals and get excited for each workout. By the end of this 12 weeks, you be a new and improved version of yourself. Have fun along the way because every session is a step towards a better you!
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, 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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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 & team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Barbell // Plates // Rack // Bench // Dumbbells
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Sample Week
Week 1 of 12-week program
Sunday
Block 1: Week 1, Day 1

A1

Isometric Lunge Hold

2 x 00:20

A2

Supine SL Glute Bridge Iso

2 x 00:20

A3

Isometric Push Up

2 x 20

A4

Pull Up Iso Hold

2 x 20

B

Back Squat

5 x 5 @ 65 %

C1

Bench Press

4 x 8 @ 60 %

C2

Rear Delt Flyes

4 x 10

D

DB Walking Lunge

3 x 8

E

1-Arm DB Row

3 x 10

F1

DB Lateral Raise

3 x 10

F2

DB Bicep Curls

3 x 10

F3

Diamond Push-Up

3 x MAX

G

Hanging Knee Raise

3 x 10

Tuesday
Block 1: Week 1, Day 2

A1

Isometric Lunge Hold

2 x 00:20

A2

Supine SL Glute Bridge Iso

2 x 00:20

A3

Isometric Push Up

2 x 20

A4

Pull Up Iso Hold

2 x 20

B

Deadlift

5 x 5 @ 65 %

C

RDL

3 x 8

D1

Overhead Press

8, 8, 6, 6

D2

Pull-Up

4 x 8

E

Incline DB Bench Press

10, 10, MAX

F1

DB Shrug

3 x 10

F2

Standing DB Upright Row

3 x 10

G1

Alternating DB Hammer Curl

3 x 10

G2

Skull Crushers

3 x 10

Thursday
Block 1: Week 1, Day 3

A1

Isometric Lunge Hold

2 x 00:20

A2

Supine SL Glute Bridge Iso

2 x 00:20

A3

Isometric Push Up

2 x 20

A4

Pull Up Iso Hold

2 x 20

B

Pause Back Squat

4 x 5 @ 55 %

C1

Close Grip Incline Bench Press

8, 8, 6, 6

C2

DB Incline Row

4 x 10

D1

DB Lateral Raise

3 x 10

D2

DB Front Raise

3 x 10

D3

DB Reverse Fly

3 x 10

D4

DB Shoulder Press

3 x 10

E1

Skull Crusher

3 x 10

E2

Barbell Bicep Curl

3 x 10

F1

Glute-Ham Raise

3 x 8

F2

GHD Sit-Up

3 x 10

Coach
coach-avatar Duncan Hundley

Duncan has over 10 years of powerlifting experience and holds multiple world records in the raw and equipped division. Duncan works as a strength and conditioning coach and has had the opportunity to work with athletes at the youth, high school, collegiate and professional level. He prides himself in coaching the athlete to their individual needs and sees the potential in everyone he encounters.

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Simple program that gets you stacked & jacked!!

Simple Made Sexy is exactly how it sounds. Just follow along and you'll see why by just following a simple outline, you'll see results that are nothing short of sexy!!

Get 12 Week Powerlifting Program: Simple Made Sexy
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FAQs
How are the days broken up?
This program has 3 full body days. Day 1 is a squat and bench focus Day 2 is a deadlift and secondary press focus Day 3 is a secondary squat and bench focus Each day has accessory work that targets all muscle groups so that there is no stone left unturned!
How long should a training session last?
You should train with intent and purpose, so each session should last around an hour. If you push it to an hour and a half, then you may be taking too much rest. Push the pace and training with a purpose.
How should I put in my maxes?
When entering your numbers in based off the percentage, I recommend using slightly below your 1 rep max. So about 5% lower. This ensures technique is perfect and weights will always be hit. There is no need to worry about going heavy at first. It will all come in due time as the program ends.
12 Week Powerlifting Program: Simple Made Sexy