Strong.

Ben Suek Training & Performance, LLC

Strength & Conditioning
Coach
Ben Suek

THIS PROGRAM IS SET-UP TO BUILD STRENGTH. SIMPLE AS THAT. FULL BODY, COMPOUND MOVEMENTS, HEAVY WEIGHT, LONG REST, AND BRUTAL FINISHERS.

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Be Strong
If you want to lift heavy, you have to lift heavy. This program uses simple, compound exercises to build total body strength. Squat, Deadlift, Bench Press, Chin-up twice per week.
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Simplicity
Take out the guess work, the thinking, and the planning. Just work. Simple exercise variations, simple rep schemes, and not-so-simple gains.
Features
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Programming 4 days per week
Daily warm-up, full-body strength session, plus a finisher
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Video demos, coaching tips, easy weight tracking right at the tip of your fingers.
Equipment
Required
Barbell // Dumbbells // Bench + Rack
Recommended
Cable System // Bands
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Sample Week
Week 1 of 5-week program
Sunday
Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Sunday
Week 1 Day 1

A

Back Squat

8, 6, 5

B1

Back Squat

4 x 5 @ 7

B2

Rest

4 x 90

C1

DB Shoulder Press

3 x 6

C2

RDL

3 x 6

D

DB Farmer's Carry

5 x 50

Monday
Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Monday
Week 1 Day 2

A

Deadlift

8, 6, 5

B1

Deadlift

4 x 5 @ 7

B2

Rest

4 x 90

C1

Bench Press

8, 8, 5, 5, 5, 5 @ 5, 5, 7, 7, 7, 7

C2

Rest

60, 60, 90, 90, 90, 90

D1

DB Bicep Curls

4 x 10

D2

Wall Sit

4 x 30

Wednesday
Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Wednesday
Week 1 Day 4

A

Back Squat

4 x 3 @ 6

B

Pull-Up

4 x 4 @ 8

C1

Push-Up

3 x 8

C2

Bench Dips

3 x 12

C3

Tricep Pushdown

3 x 16

D

DB Farmer's Carry

8 x 30

Thursday
Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Thursday
Week 1 Day 5

A

Deadlift

4 x 3 @ 6

B

Bench Press

4 x 3 @ 6

C1

1-Arm DB Row

1 x 5:00 @ 6

C2

Bulgarian Split Squat

1 x 5:00 @ 6

D

DB Lateral Raise

4 x 20

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Strong.

It isn't easy being strong, but it can be simple. This program is simple, not easy. Get "Strong." today.

Get Strong.
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