Advanced Strength and Condition Gym Program

Familia Fitness

Coach

Jordan Lovelock Wiggins

Are you serious about your training? Are you someone that likes to push your limits?

Maybe you have hit a plateau with your training and don't know what to do next?

Or you just want to try something different with your training?

This Advanced Strength and Conditioning 8-week Program targets all aspects of your fitness and will continue to challenge you each week. Each session has a specific focus of strength or conditioning, ensuring you know exactly what you are focusing on each session. This program is 5 x days per week for 8 weeks and will leave you spent, but wanting more at the end of each session.

We encourage that you do have gym knowledge and experience of training to begin this program.

All prices are in US Dollar

$97

Get Advanced Strength and Condition Gym Program

Improve Your Overall Strength

This program focuses on your large muscle groups and compound movements to ensure you are increasing your strength each week. Take your squat, bench press and deadlift to the next level by using the training techniques we have provided to you. If you follow this program you will be one step ahead of the rest in the gym.

Perform at Your Best

The conditioning sessions in this program will have you pushing your fitness limits. To gain the athletic, lean build we all desire we need to incorporate fitness and conditioning. But don't worry, you won't just be running on the treadmill. You will moving your body dynamically and robustly to ensure you are hitting all of your fitness goals.

Follow the Right Program

Training should not be complicated. Your program should be easy to follow and understand. Sometimes the most simplest program is the most effective. By following this program you will have structure and understanding to your training and will have less chance of going off track. Allow yourself the full 8 weeks to see the results as progress takes time and consistency.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbells // Dumbbells // Resistance Bands // Full Gym Access

Sample Week

Week 1 of 8-week program

Sunday

Conditioning and Fitness

Run

5 x 800

Push-Up

16, 14, 12, 10, 8

Goblet Squat

16, 14, 12, 10, 8

Walking Lunges

16, 14, 12, 10, 8

KB swings

30, 25, 20, 15, 10

DB Snatch

16, 14, 12, 10, 8

Sit-up

16, 14, 12, 10, 8

Monday

Strength Squats & Bench

Back Squat

10, 8, 6, 6, 3, 1

Bench Press

10, 8, 6, 6, 3, 1

Crab Walk

3 x 20

Step-Ups

3 x 12

DB Floor Press

3 x 12

Bent Over DB Row

3 x 12

Band Pull-Apart

3 x 15

Glute Bridge

3 x 20

Tuesday

Conditioning and Endurance

DB Thruster

5 x 8

KB swings

5 x 20

Burpee

5 x 12

Medicine Ball Slam

5 x 15

Chin-Up

5 x 10

Squat Jump

5 x 25

V-Ups

5 x 15

Bench Dips

5 x 15

Thursday

Strength Deadlifts & Shoulder Press

Deadlift

10, 8, 6, 6, 3, 1

Shoulder Press

10, 8, 6, 6, 3, 3

DB RDL

3 x 15

YTW

3 x 15

Back Extension

3 x 15

DB Lateral Raise

3 x 15

Friday

Bootcamp Day

Run

1 x 800

DB Sumo Squats

4 x 20

1-Arm DB Row

4 x 12

RDL

4 x 12

DB Shoulder Press

4 x 12

Run

1 x 800

Walking Lunges

4 x 20

Assault Bike

4 x 0:45

Tyre Flip

4 x 6

Med Ball Slam

4 x 15

A Run

1 x 800

Coach

More from Familia Fitness

Jordan Lovelock Wiggins

Coach Jordan has dedicated her life to helping people become the best version of themselves. She specializes as a strength coach and has gained a Bachelor's and Master's Degree in Exercise & Sports Science and Strength & Conditioning. With over 16 years of coaching experience, Jordan has skills to take you and your training to the next level. Now is YOUR time.

The Proof

Michael

Excellent, and Coach Wiggins is the best

Verified Athlete

""This app has given me more freedom to achieve goals. Building on the barbells course, Coach Wiggins set me up with the app and the weights programs. The app was great because if I forget a technique there are explainer videos readily available. Excellent, and Coach Wiggins is the best""

Taylor

I love this app

Verified Athlete

""This app has given me the confidence to know exactly what I am doing during each session. Before I used to feel a bit lost, and not feeling confident in what I was doing. But with the sessions structured clearly, and videos to help me when I forget, I feel like I know what I am doing each session.""

Naomie

"I lost 11kgs"

Verified Athlete

"""Familia Fitness has given me the tools I need to succeed in my weight loss journey (11kg weight loss). I know I still have a bit to go but I am confident that with the Familia Fitness support and motivation I can do it and keep it off.""