Strong, Lean, & Sexy (Male) 2.0

The Strength Cave

Bodybuilding, Strength & Conditioning, General Fitness, Functional Fitness

Coach

Andres Vargas

Are you trying to get STRONG and LEAN without spending ALL your time in the gym?

With the Stronger, Leaner, Sexier Program you'll crush PR's, look like a million bucks, and still have time to enjoy life outside the gym too!

Compound movements (squats, deadlifts, presses, etc.) make up the core of this program with plenty of fun accessory work to build an alpha male physique.

Plus, you'll have quick and efficient conditioning sessions to burn up that body fat and reveal those sculpted abs.

By the end of this program your confidence will be at an all time high!

Scroll down to see a sample of this program.

TRAINING STYLE: Progressive Strength Training & Efficient Conditioning

PROGRAM LENGTH: 12 weeks

TIME COMMITMENT: 4 Days Per Week, ~60-75 MInutes Per Session

$60

Get Strong, Lean, & Sexy (Male) 2.0

Gain Ultimate Confidence

How does hitting new PR's and sporting a leaner, more muscular physique sound? You're just 12 weeks away from having just that!

The Perfect Blend of Lifting and Cardio

Strength training will help you build a strong and muscular physique while the cardio sessions help you shred up and have a little more fun with your workouts!

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

Four bad-ass training sessions per week await you with a blend of strength training and cardio.

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

Machines // Cables // Ab Wheel // Treadmill // Smith Machine // Bands

Sample Week

Week 1 of 12-week program

Sunday

Full Body Strength - 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 Shoulder Rotations x 5 per side

Rear Foot Elevated Split Squat Jumps

1 x 8

*Back Squats

2 x 5

Supinated Grip Pull Up

2 x 6

Alternating DB Bench Press (Top Hold)

2 x 8

Braced Single Leg RDL

2 x 8

Cable Kneeling Pallof Press w/ Rotation (Core)

2 x 10

*Suitcase Carry

2 x 50

*Push Ups

Monday

Accessories + Conditioning - Week 1 - INTRO WEEK

Standing Barbell Biceps Curls

3 x 10

Tricep Skull Crushers

3 x 10

Machine Standing Calf Raises

2 x 10

DB Lateral Raises

2 x 12

Stir the Pot (Core)

2 x MAX

EXERCISE OF CHOICE

Circuit

3 rounds for completion this week (work on pacing and weight selection): 400m Run (1/4 mile) 20 KB Swings @ 40 lbs/20 lbs Aim for 40lbs for a heavy version or 20lbs if you need to go lighter. Run at a pace that is hard but also sustainable from round to round. You don't want to "blow up" on the first run because you tried to sprint right out of the gate. You can run on the treadmill or outside if you have a KB you can take with you.

Wednesday

Full Body Strength - Week 1 - INTRO WEEK

Prep

Full Body Warm Up

Scapula Angels x 10 Knee Hug + Lunge + Ham Stretch x 5 per side Plank Shoulder Rotations x 5 per side

Side to Side Med Ball Slam

1 x 6

*Overhead Press

2 x 5

Staggered Stance Trap Bar Deadlift

2 x 6

*Standing Single Arm Cable Row with Reach

2 x 10

DB Alternating Reverse Lunge

2 x 10

Sitting Crunch Hurdles (Core)

2 x MAX

TRX Row

2 x 10

Thursday

Accessories + Conditioning - Week 1 - INTRO WEEK

Kneeling Adductor Heel Sits (Hip Mobility)

2 x 12

Seated Calf Raises

2 x 12

Rear Delt Flies

2 x 12

Side Plank Leg Abductions

2 x MAX

*TRX Knee Tucks (Core)

1 x 50

EXERCISE OF CHOICE

10 Min Air Bike Test

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 Stronger, Leaner, & Sexier?

Building the body of your dreams is just a click away...Why wait any longer?

Get Strong, Lean, & Sexy (Male) 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 purchase, 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.