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STRENGTH BUILDING - LEVEL 3

TTG

Strength & Conditioning

Coach

Josh

Level 3 is for experienced trainees who move well, lift confidently, and want to pursue serious strength development without unnecessary complexity.

This program prioritises:

Barbell strength

High-quality volume

Structured progression across blocks

Weekly Structure:

3 × 30-minute strength sessions

Full-body training with a heavy strength bias

Focus on big compound lifts

This Program Is For You If:

You can complete all advanced movement standards confidently.

Advanced screen standards:

Squat: 10 barbell back squats, Hinge: 10 barbell deadlifts, Rotation: Lunge and twist holding 20% of your bodyweight, Upper Push: 10 single-arm DB Cuban presses (>10% of your bodyweight), Upper Pull: 10 strict pull-ups

If these are achievable, Level 3 will challenge you appropriately.

What You’ll Gain:

Significant increases in maximal and submaximal strength

Stronger lifts across squat, hinge, push, and pull

Efficient, no-nonsense training

A repeatable program you can cycle long-term

This is strength built the old-school way; earned, not rushed.

Not Ideal For:

Beginners

Anyone lacking confidence or consistency with barbell movements

$35

Get STRENGTH BUILDING - LEVEL 3

Train The Big Lifts That Matter

Squats, hinges, pushes, and pulls form the backbone of a strong, capable body.

Progressive Without Complexity

Follow a proven structure that prioritises results over gimmicks.

Get Stronger Week After Week

Block-style progression ensures you’re always working toward clear strength outcomes.

Efficient Training For Busy Adults

Three focused 30-minute sessions deliver maximum return without wasted time.

Build Reliable Strength

Develop repeatable, long-term strength that supports sport, work, and life.

Features

Access to your coaches

Drop us a message, and we'll be happy to provide help and support every step of the way through the program.

Programming 3 days per week

90 minutes of structured coaching per week, every week.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow.

Delivered through TrainHeroic

Using an app to track your progress helps your needs and stay motivated for the long run.

Equipment

Required

Squat Rack // Barbell with mixed Plateweights // High Bar for Hanging & Pull-ups // Mixed Dumbbells // Mixed Kettlebells // Variable Box Heights // Adjustable Bench // Mixed Slam Balls // Heavy Deadballs for Carries // Parallel Bars // Ab Roller Wheel // Resistance Bands

Recommended

Landmine // Farmers Carry Handles // Nordic Curl Station