Explosive and Strong: Training by Agustin Sangiorgio in TrainHeroic

Agus Sangiorgio

Strength & Conditioning, General Fitness, Bodybuilding

Coach

Agustin Sangiorgio

It is a 4 day a week programm divided into an Full Body Push/Pull split and days that can be done in 90 min usually .

Mainly focused on free weights and bodyweight control to promote functional hypertrophy and strength.

If being strong and fit is your thing , this is for you

The basics and Derivates from olympic weightlifing are the main course , machines and hypertrophy are the side plate

Features
4 sessions per week
Must use App app to view and log training
Team Training

$20 / mo

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Get powerfull and explosive

Whether you’re looking to improve your performance in sports, enhance your physique, or simply push your limits, this program offers the perfect blend of compound lifts, Olympic derivatives, and hypertrophy-focused supersets.

The Split

Full-Body Push/Pull Split: Train four times a week with balanced push and pull days, allowing optimal recovery and continuous progress. Olympic Weightlifting Integration: Incorporate Snatches, Power Cleans, and Clean & Jerks into your routine to develop explosive power and coordination.

Get strong ,powerfull and big

Strength and Hypertrophy Focus: Progressively overload with compound lifts while targeting specific muscle groups with hypertrophy-focused supersets. RAMP Warm-Up Protocol: Each session begins with a tailored RAMP warm-up to raise your heart rate, activate key muscles, mobilize joints, and potentiate for peak performance.

Time and Progress

Time-Efficient Workouts: Each workout is designed to fit within a 70-80 minute time frame, making it perfect for those with busy schedules who still want to maximize their gains. Progressive Overload & Adaptation: Detailed progression guidelines help you increase the intensity and volume week by week, ensuring you build strength and muscle continuously.

Features

Access to your coaches

Coaches will provide feedback when needed

Programming 4 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

Delivered through TrainHeroic

Sweating over a lifeless PDF ?. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

A complete gym is needed .Anyway most of it is on dumbells and barbells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

FB Push D1 W1

Jump Rope

1 x 3:00

Copenhagen Plank (Long)

2 x 20

Single Leg Glute Bridge

2 x 10

Push-Up Plus

2 x 15

Dead Bug

2 x 20

Cossack Squat

2 x 16

SB Knee Tucks

2 x 10

Cuadruped Thoracic Rotations

2 x 12

Kneeling Jump

2 x 5

Clapping Push-Up

2 x 5

Snatch

3 x 3 @ 75 %

Front Squat

4 x 5 @ 80 %

Bench Press

4 x 5 @ 80 %

Bulgarian Split Squat

3 x 20

Leg Press

4 x 12

Dips (Parallels)

3 x 8 @ 75 %

Low Cable Crossover

12, 12, MAX

Weighted Plank Hold

3 x 0:30

Monday

FB Pull D1 W1

Jump Rope

1 x 2:00

Glute Bridge

2 x 15

Bird Dog

2 x 20

Band Face Pull

2 x 12

90/90 strech

2 x 12

Kneeling Hip Flexor Stretch

2 x 12

T-Spine Reach

2 x 0:12

KB swings

2 x 10

Bar Muscle Up

2 x 3

Power Clean

4 x 3 @ 75 %

Weighted Pull Ups

4 x 6 @ 75 %

Romanian Deadlift (RDL)

3 x 10 @ 70 %

Bent Over DB Row

3 x 8 @ 75 %

Seated Leg Curl

12, 12, MAX

Cable Face Pulls

15, 15, MAX

Strict Lower Hanging Leg Lifts

3 x 12

Wednesday

FB Push(B) D3 W1

Jump Rope

1 x 3:00

Copenhagen Plank (Long)

2 x 20

Push-Up Plus

2 x 15

Overhead Squat

2 x 0:10

Cossack Squat

2 x 16

Band Hip Flexor Stretch

2 x 0:30

Cuadruped Thoracic Rotations

2 x 12

Kneeling Jump

2 x 5

Clapping Push-Up

2 x 5

Clean & Jerk

3 x 3 @ 75 %

Barbell Incline Bench Press

4 x 8 @ 75 %

Weighted Plank Hold

3 x 0:30

Trap Bar Squat

3 x 3 @ 85 %

DB Shoulder Press

3 x 5 @ 80 %

Pendulum Squats

3 x 8

DB Lateral Raise

12, 12, MAX

Leg Extension

15, 15, MAX

Thursday

FB Pull (B) D4 W 1

Jump Rope

1 x 2:00

Glute Bridge

2 x 15

Bird Dog

2 x 20

Band Face Pull

2 x 12

90/90 strech

3 x 6

WORLD'S GREATEST STRETCH

2 x 6

KB swings

2 x 10

Bar Muscle Up

2 x 3

Hang Snatch

3 x 3 @ 75 %

Sumo Deadlift

4 x 5 @ 80 %

Weighted Pull Ups

4 x 8 @ 75 %

Lying Leg Curl

12, 12, MAX

DB Reverse Fly

3 x 12

Barbell Upright Row

3 x 8

Strict Lower Hanging Leg Lifts

3 x 12

Cable Face Pulls

15, 15, MAX

Coach

Customer Reviews

Overall Rating

Explosive and Strong

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