Strong & Jacked 2.0

The Strength Cave

Coach

Andres Vargas

Back with a brand new version of the ever popular Strong & Jacked training program!

If you're looking to transform into a BEAST that can lift heavy AF and look stacked too, this is your program.

The Strong & Jacked 2.0 program is going to help you put more plates on the bar AND put inches on your arms.

You'll push yourself to add plates to the bar with heavy compound lifts (squats, presses, deadlifts, etc.)

Then, you'll enjoy a healthy dose of skin busting pumps to fuel muscle growth during the accessory work.

By the end of this program, you will be stronger and more muscular than you've ever been before!

Scroll down to see a sample of this program.

TRAINING STYLE: Strength Building/Powerbuilding

PROGRAM LENGTH: 12 weeks

TIME COMMITMENT: 4 Days Per Week, ~60-90 MInutes Per Session

$60

Get Strong & Jacked 2.0

Unleash Your Inner Beast

Push your limits with a mix of powerlifting and bodybuilding sessions that will get you stronger than ever and jacked at the same time!

The Perfect Dose Response

Each workout has just the right amount of intensity and volume to push your strength and muscle mass to new heights!

Science and Experience is on Your Side

This isn't your typical random "program" thrown together by an uneducated "influencer." I used real science and over 10 years of education and experience working with people just like you to build a program that delivers RESULTS!

Expert Instruction and Guidance

I provide detailed instructions as well as my very own exercise demonstration videos to teach you proper lifting form and help you execute each training session to perfection.

Features

Programming 4 days per week

Train 4 days per week with dedicated strength focused and muscle growth focused training sessions.

Exercise Video Guidance

I provide my very own instructional videos so you can nail your technique on every exercise.

Detailed, Expert Instruction

Step by step directions are given throughout the training program so you always know how to attack and execute the program

Delivered through TrainHeroic

Get 24/7 access to your program through the TH app so your training goes wherever you go.

Equipment

Required

Barbell // Weight Plates // Dumbbells // Exercise Bench // Squat Rack

Recommended

Leg Press // Cables // Machines // Kettlebells

Sample Week

Week 1 of 12-week program

Sunday

Heavy Full Body Strength Lifting - Week 1 - INTRO WEEK

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 5 per side Knee Hug + Lunge + Ham Stretch x 5 per side Plank Shouler Rotations x 5 per side Cossack Squat x 5 per side

*Back Squats

3 x 6

*Bench Press

3 x 6

*Pendlay Rows

3 x 6

*Suitcase Carry

3 x 60

EXERCISE OF CHOICE

Tuesday

Upper Body - Week 1 - INTRO WEEK

Prep

Upper Body/Shoulder Warm Up

Shoulder Over and Backs x 10 Band Pull Aparts x 15 Scapula Angels x 10 Yoga Push Up w/ Reach x 5 per side

*Overhead Press

3 x 8

DB Single Arm Row

3 x 8

Weighted Dips

2 x 10

Weighted Pull Ups (Supinated Grip)

2 x 10

DB Front to Lateral Raise

*Supine Vertical Leg Lifts on Bench (Core)

2 x 10

*Push Ups

1 x MAX

Thursday

Lower Body - Week 1 - INTRO WEEK

Prep

Lower Body Warm Up

Hip CARS x 6-8 per side Worlds Greatest Stretch x 6-8 per side Deep Lunge to Cossack Squat x 8 reps per side

Barbell RDL

3 x 8

DB Rear Foot Elevated Split Squats

3 x 8

*Goblet Squats

2 x 12

Goblet Back Extensions

2 x 12

Machine Standing Calf Raises

2 x 10

Leg Extensions

2 x 12

Seated Hamstring Curls

2 x 12

Friday

Full Body Accessories - Week 1 - INTRO WEEK

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 5 per side Scapula Angels x 10 Band pull apart x 10

Slider Reaching Push Ups

2 x MAX

Side Plank Leg Abductions

2 x 10

TRX Row

2 x 10

Copenhagen Leg Adductions From Knee

2 x 10

Cable Wood Chops (Core/Oblique)

2 x 8

Cable Bicep Curls

2 x 8

Pronated Grip Cable Tricep Pushdowns

2 x 8

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you become an absolute BEAST in the gym! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

Ready to Get Strong & Jacked?

Commit to training like a beast and start taking your strength and muscle mass to an all new level!

Get Strong & Jacked 2.0

FAQs

Does this program include coaching?

Not directly. I do provide detailed instructions and notes for each exercise as well as demonstration videos but you will not have access to me for questions or coaching. If you want access to me along with a program, feel free to reach out to me for custom program design and coaching services!

Do the exercises change at all?

The exercises stay consistent for several weeks at a time but some do change to similar & slightly more challenging variations over time. This consistency in practicing similar exercises for several weeks at a time is important for progressive overload and making efficient gains!

How much training experience do I need for this program?

This program is best for someone with experience and familiarity with lifting weights. The workouts are challenging and require a basic understanding of how to perform compound lifts with good form. If you are a beginner, try my Foundational Strength program first before doing this program.

How long do I have access to the program?

Train Heroic gives you access to this program for 1 full year. During that year, you can repeat this program as many times as you'd like :)

What if I have to modify the program or swap out an exercise?

You can easily make changes to the program or swap out an exercise in the app! Upon signing up, I'll send you a program guide that shows you exactly how to do it. Plus, I try to suggest substitutions in the exercise notes for certain movements as well.