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ALINSTG3DY30

TTG

Strength & Conditioning
Coach
Coach Josh

This program is built for experienced lifters who want to get stronger without spending hours in the gym.

The Advanced Linear Strength Program delivers a clear, structured path to increasing your max strength with just three 30-minute sessions each week. Using a simple and effective linear progression model, you’ll consistently push your big lifts forward; while keeping training efficient and sustainable.

Each session focuses on heavy lifts, low-rep sets, and smart accessory work to support full-body strength. The goal is simple: show up, work hard, recover well, and keep building week after week.

💥 Who it’s for: ✔️ Lifters with experience who want to maximise strength without long workouts ✔️ Those who like a clear, progressive plan ✔️ Anyone ready to train with intent and recover smart

What to expect: 🔹 Steady, consistent progress on major lifts 🔹 Short, high-quality training sessions 🔹 Guidance on recovery to keep you performing at your best

You don't need endless hours to get seriously strong; just the right plan, and the right effort.

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Structured Progressive Training
If it isn't measured, it is harder to improve. Not only do we help you measure but we guide your progressions. This means all you have to do is show up and do what you are told and you will see results!
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Time Efficent Sessions
When everything is meticulously planned, you don't need to be in the gym for hours.
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
3 x 30-minute workouts, linearly progressed over 12 weeks.
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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. Get to know you better and keep you going longer, all through an app.
Equipment
Required
Squat Rack // Full DB Rack // Adjustable Bench // Heavy Medicine Balls/ D-Balls // Multiple Step-up Box Height Options // Adjustable Catcher Arms in the Squat Rack // Leg Press Machine
Recommended
Hack Squat Machine // Smith Machine // Assisted Pull-up/Dip Machine // Landmine // Multiple KB Weight Options // Ab Roller
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Sample Week
Week 1 of 12-week program
Sunday
Lower Body A

A

BB Back Squat

10, 6, 6, 6, 6

B

Hack Squat

3 x 8

C

DB Supported Bulgarian Split Squat

3 x 10

D

Parallette Knee Raises

3 x 30

Tuesday
Upper Body A

A

BB OH Press

8, 6, 6, 6, 6

B

RB Assisted Pull-ups

3 x 8

C

S/A DB OH Press

3 x 10

D

Cable Pallof Press

3 x 12

Thursday
Full Body A

A

BB Deadlift

5, 6, 6, 6, 6

B

Smith Machine Bent Over Row

3 x 8

C

Landmine S/L RDL

3 x 10

D

DB Farmer’s Walk

3 x 30

Coach
coach-avatar Coach Josh

From a near fatal accident Josh lost his ability to walk and had to rebuild his health from the ground up. Finding his passion in rebuilding, he uses his experience to help others move, feel, and perform at their best through training programs — because he’s built through it all.

FAQs
Should I warm-up before these sessions?
We display warm-up sets on heavier movements, yet those should not be the only warm-ups you complete. You should spend at least 5- 15 minutes warming up before your workout to ensure your body is prepared and ready to perform.
What is RPE?
"Rate of Perceived Exertion" in an exercise program is a subjective measure of how hard an individual feels they are working during a workout or exercise. For example, if an exercise program calls for an RPE of 8 out of 10 (RPE 8), 0 being minimal and 10 being the hardest they could output.
Is three days a week enough to gain strength?
Yes!
What do I do when I finish the program?
That depends. You could keep repeating them forever if you wanted to and see constant improvements. Once the program finishes, if you still feel you can improve your strength at those exercises, start again!
What do I do if I can not do an exercise in the program?
If you can not do the programmed exercise because of its difficulty or availability, adjust the load or equipment. i.e., the Cable Pallof Press can be completed with a Resistance Band if no Cable Machine is available, or the Hack Squat could revert to DB Goblet Cyclist Squat or BW Kneeling Levers.
ALINSTG3DY30