Strong & Fit

The Strength Cave

Strength & Conditioning, Functional Fitness, General Fitness

Coach

Andres Vargas

If your goal is to get stronger, live longer, and feel better then this is the perfect program for you.

This Strong & Fit 6 week program will help you build functional strength while simultaneously improving your endurance/conditioning.

The program consists of 2 Phases each lasting 3 weeks.

The training itself focuses on compound movements like squats, presses, and rows to help you build massive strength as well as fun accessories and efficient conditioning that will help you pack on lean muscle and improve your oveall fitness!

The workouts are efficient and fun which will help you make impressive gains without wasting a bunch of time in the gym.

To do the program as written, you'll need a barbell with weights, dumbbells, a trap bar, resistance bands, and TRX Straps. However, I provide suggested substitutions for most exercises so you can still do the program if you don't have all those pieces of equipment.

Scroll down to see a sample of this program.

TRAINING STYLE: "Strength Building" and Efficient Conditioning

PROGRAM LENGTH: 6 weeks (Two Phases of 3 weeks)

TIME COMMITMENT: 3 Days Per Week, ~45-60 MInutes Per Session

$40

Get Strong & Fit

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 massive gains!

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.

Build a Better You

Get stronger than ever before while improving your fitness and athleticism at the same time. A better you is just 6 weeks away!

Features

Programming 3 days per week

You'll complete full body workouts 3 days per week with a mix of compound lifts and efficient 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

Access on Any Device

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

Equipment

Recommended

Dumbbells // Barbell // Pull Up Bar // Resistance Bands // Trap Bar // TRX Straps // Squat Rack // Bench // Cable Machine // Stability Ball

Sample Week

Week 1 of 6-week program

Sunday

Phase 1, Workout 1

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 10 per side Scapula Angels x 10 Frog Hops x 10 Inchworms x 10

DB Rear Foot Elevated Split Squats

3 x 10

TRX Row

3 x 10

Glute Hyperextensions

3 x 15

Tall Kneeling DB Shoulder Press

3 x 10

Air Bike (Cardio/Conditioning)

3 x 20

*Suitcase Carry

3 x 100

Weighted Straight Leg Sit Ups

3 x 10

*Push Ups

3 x 10

Tuesday

Phase 1, Workout 2

Prep

Full Body Warm Up 2

Hip Cars x 10 per side Quadruped T-Spine Rotations x 10 per side Walking Knee Hugs x 10 per side Inchworms x 5

*DB Bench Press

3 x 10

Neutral Grip Lat Pulldown

3 x 10

Landmine Split Squat to Incline Press

3 x 12

Cable Bicep Curls

3 x 10

Pronated Grip Cable Tricep Pushdowns

3 x 10

Side Plank Leg Abductions

3 x 10

Cardio of Choice

Thursday

Phase 1, Workout 3

Conditioning

Full Body Warm Up 3

Wall Thoracic Extensions x 30s Yoga Push Up w/ Reach x 5 per side Adductor Rockback Walkouts x 15 Alternating Pigeons x 5 per side

Banded Monster Walks (Hip Mobility/Warm Up)

3 x 20

Banded Pallof Press w/ Rotation (Core)

3 x 10

Barbell Glute Bridge

3 x 8

*Push Ups

3 x MAX

Goblet Step Through Lunge (Switch pivot leg halfway)

3 x 10

Gorilla Rows

3 x 12

Spin Bike

3 x 0.5

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!

It's Time to Start Living a STRONGER LIFE!

A stronger and fitter version of you is just a click away... Why wait any longer?!

Get Strong & Fit

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?

Yes! The program is split into 2 phases lasting 3 weeks each. The exercises will remain the same for the first 3 weeks (Phase 1) and then they will change and remain consistent for the last 3 weeks (Phase 2). This allows you to implement progressive overload and make more efficient gains!

How much training experience do I need for this program?

This program can be used by beginners and more advanced lifters alike. The workouts are written in a way that makes it perfect for someone starting out and I give instructions on how to modify it to suit your needs as well.

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! I give lots of instructions on easy swaps you can do if you're unable to complete the program as written. Plus, upon purchase, I'll send you a program guide that shows you exactly how to make swaps and changes.