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Strength & Size

wacimino

Strength & Conditioning, Powerlifting, Bodybuilding
Coach
wacimino

Strength & Size is for lifters who want to become bigger and stronger without turning training into a complicated mess.

If you've been lifting for a while but feel like your training is missing direction, you're doing too many exercises, or you're simply not progressing the way you should, this program gives you a clear path forward.

Built around focused strength work and targeted hypertrophy training, Strength & Size combines the two goals that matter most to serious lifters: getting stronger and building muscle. No unnecessary complexity. Just structured training with a clear purpose and progression.

$99
Get Strength & Size
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Build Serious Strength
Follow a structured progression designed to build strength across your major lifts and supporting exercises.
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Build More Muscle
Train with enough quality volume and intensity to consistently add size.
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Stop Overcomplicating Training
No unnecessary exercises or junk volume. Focus on what actually drives progress.
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Train With Purpose
Every exercise has a reason. Know what you're doing, why you're doing it, and how it contributes to your progress.
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Make Long-Term Progress
Build a foundation of strength and muscle that compounds over months and years, rather than chasing short-term results.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell + Plates // Dumbbells // Cable machines
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Sample Week
Week 1 of 12-week program
Sunday
Deadlift + Back (Heavy)

A

BB - Deadlift

3 x 8 @ 70 %

B

CB - Row - Seated

3 x 15

C

CB - Lat Pulldown

3 x 15

D

DB - Pullover

3 x 15

E

CB - Face Pull

3 x 20

Monday
Bench + Upper (Light)

A

BB - Bench Press

3 x 10 @ 62 %

B

DB - Bench Press - Incline

4 x 12

C

DB - Lu Raise

4 x 15

D1

EZ - Curl - Spider

4 x 15

D2

CB - Overhead Extension

4 x 15

Tuesday
Squat + Lower (Heavy)

A

BB - Back Squat

3 x 8 @ 70 %

B

BB - Deadlift - Romanian

3 x 12

C

MC - Leg Curl - Standing - Uni

3 x 12

D

MC - Calf Raise - Seated

3 x 20

E

BW - Ab Wheel - Kneeling

3 x 10

Thursday
Bench + Upper (Heavy)

A

BB - Bench Press - Pause

3 x 8 @ 70 %

B

DB - Overhead Press - Seated

4 x 12

C

DB - Fly

4 x 15

D1

DB - Curl - Incline

4 x 15

D2

CB - Pushdown

4 x 15

Friday
Squat + Lower (Light)

A

BB - Back Squat

3 x 10 @ 62 %

B

DB - Split Squat - Bulgarian

3 x 12

C

MC - Leg Curl - Lying

3 x 12

D

MC - Calf Press - Seated

3 x 20

E

BW - Plank - Rotations

3 x 10

Coach
More from wacimino
coach-avatar wacimino

Strength & conditioning coach with a BSc and MSc in Kinesiology. With 13+ years of coaching experience, Wacimino has coached athletes at every level, from recreational to varsity, national, Olympic and professional. He specializes in strength, hypertrophy and power development, using simple and effective methods to help lifters build serious strength and size.

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Get Stronger. Get Bigger. Keep It Simple.

You can stick with your AI-generated program, or you can follow a program built from over a decade of training, coaching, and trial and error. The choice is yours.

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Strength & Size
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