Strong, Lean, & Sexy (Female) 2.0

The Strength Cave

Coach

Andres Vargas

Version 2.0 of the hugely popular Strong, Lean, & Sexy training program!

If you're trying to get STRONG and LEAN like a greek goddess, this is the program for you :)

With the Strong, Lean, & Sexy 2.0 Program you'll crush PR's while looking and feeling like a million bucks inside and outside the gym!

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

Plus, you'll have quick and efficient conditioning sessions to burn up some body fat and reveal those toned muscles.

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 Cardio

PROGRAM LENGTH: 12 weeks

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

$60

Get Strong, Lean, & Sexy (Female) 2.0

Gain Ultimate Confidence

How does hitting new PR's and sporting a leaner, sexier 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 sexy physique while the cardio sessions help you tone 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 finely tuned 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 Instructions

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 // Smith Machine // Dumbbells // Kettlebells // Medicine Balls // Exercise Bench

Recommended

Bands // Cables // Machines

Sample Week

Week 1 of 12-week program

Sunday

Squat + Full Body - Week 1 - INTRO WEEK

Prep

Full Body Warm Up

World's Greatest Stretch x 5 per side Knee Hug + Lunge + Ham Stretch x 5 per side Scapula Angels x 10 slow and controlled

Smith Machine Squat

2 x 10

*Half Kneeling Single Arm Shoulder Press

2 x 10

Single Arm DB Lateral Lunge

2 x 12

*Half Kneeling Single Arm Lat Pulldown

2 x 12

Cable Leg Abductions

2 x 15

Sitting Crunch Hurdles (Core)

2 x MAX

Feet Elevated Glute Bridge w/ Band Around Knees

1 x 50

Tuesday

Deadlift + Full Body w/ Conditioning - Week 1 - INTRO WEEK

Prep

Full Body Warm Up

World's Greatest Stretch x 5 per side Knee Hug + Lunge + Ham Stretch x 5 per side Scapula Angels x 10 slow and controlled

Staggered Stance Trap Bar Deadlift

2 x 8

Standing Cable Rows

2 x 10

DB Lateral Step Ups

2 x 15

Plank Shoulder Rotations (Shoulder Mobility/Warm Up)

2 x 10

EXERCISE OF CHOICE

Conditioning

Run/Swing Conditioning

3 rounds for completion this week (work on pacing and weight selection): 400m Run (1/4 mile) 20 KB Swings @ 30 lbs/15 lbs Aim for 30lbs for a heavy version or 15lbs 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.

Thursday

Lower Body w/ Glute Focus - Week 1 - INTRO WEEK

Prep

Lower Body Warm Up

Hip CARS x 10 per side Adductor Rockback Walkouts x 6-8 per side Deep Lunge w/ Reach x 6-8 per side

1 and 1/2 Barbell Hip Thrust

2 x 10

*Goblet Rear Foot Elevated Split Squat (RFESS)

2 x 12

Straddle RDL

2 x 15

Goblet Back Extensions

2 x 15

Single Leg Calf Raise w/ DB

2 x 12

*Cable Glute Kickback

2 x 12

Copenhagen Leg Adductions From Knee

2 x MAX

Friday

Optional Accessory Circuit + Conditioning - Week 1 - INTRO WEEK

Quadruped Mini Band Glute Kickbacks

3 x 20

Alternating DB Front Raise

3 x 15

Standing Banded Fire Hydrants (Hip Mobility)

3 x 20

Sitting Crunches (Core)

3 x 50

Jumping Lunges

3 x 20

Circuit

Conditioning - Choose any cardio equipment you'd like and perform the following: 1 minute on cardio machine @ RPE 5 pace (RPE 5 = jogging intensity) Rest 1 minute (walk around or stand/sit on machine) 1 minute on cardio machine @ RPE 5 pace (RPE 5 = jogging intensity) Rest 1 minute (walk around or stand/sit on machine) 1 minute on cardio machine @ RPE 5 pace (RPE 5 = jogging intensity) Rest 2-3 Minutes 1 minute on cardio machine @ RPE 5 pace (RPE 5 = jogging intensity) Rest 1 minute (walk around or stand/sit on machine) 1 minute on cardio machine @ RPE 5 pace (RPE 5 = jogging intensity) Rest 1 minute (walk around or stand/sit on machine) 1 minute on cardio machine @ RPE 5 pace (RPE 5 = jogging intensity) Use this week to just feel out the intervals and find an easier pace. You will push the pace in the coming weeks.

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, Lean, & Sexy?

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

Get Strong, Lean, & Sexy (Female) 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.