Cultivating Strength: Training by Trevor Jaffe in TrainHeroic

Cultivating Strength

Cultivating Strength with Trevor and Riley

Powerlifting
Coaches
Trevor Jaffe and Riley Presnell

Cultivating Strength is all about creating a community of lifters with the shared goal of working hard and seeing progress. This is a 4 day a week program for powerlifting, complete with warmups and accessories designed to push you to stronger heights. A strong community is the core of this sport and we are always stronger together. We encourage each lifter to communicate with each other and challenge each other. This program was formulated by Trevor Jaffe and Riley Presnell. Trevor has over 20 years combined strength sports experience, has coached 6 ATWR holder powerlifters, holds four of his own ATWRs, and continues to compete at a high level. Riley has been coaching beginner to advanced lifters for 3 years, has an International Elite Total in three weight classes, and a degree in Psychology to help her coach athletes with better communication and improving their mindset.

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Become Better
Being a well-rounded lifter and proficient in all three; the squat, bench, and deadlift is a top priority. With movement specific warm-ups, each lift will feel smoother and you will move better. Your work will be followed by accessories that build lagging muscle groups to increase overall strength.
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Be one of us
Join a team of other people who are dedicated to improving and want to see the community grow. We are nothing without the people helping us along, and we want this community to bring each other together and raise everyone up to the highest level.
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Culture Nutra Dicounts
Every team member will receive a 10% discount code to use on culturenutra.com
Features
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Access to your coaches
Coaches who will hold you accountable and answer the questions you have.
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Programming 4 days per week
4 day per week powerlifting program with squat, bench, and deadlift days as well as appropriate accessories and warm-ups per day.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Program for the following week will be updated by every Saturday
Equipment
Required
Barbell // Squat Rack // Dumbbells // Bench/Adjustable Bench
Recommended
Safety Squat bar // Ab wheel // Kettlebells // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Bench Day 1

A

Shoulder Taps

2 x 10

B

Cuban Press

2 x 12

C1

Banded Front Raises

1 x 20

C2

Band Pull-Apart

1 x 20

D

Bench Press

1 x 6 @ 7

E

Bench Press

3 x 10 @ 60 %

F

Close Grip Bench Press

2 x 12 @ 55 %

G

Dip

3 x 15

H

Meadows 6 Way Shoulders

2 x 10

I

Chest-Supported DB Row

4 x 12

J

Tricep Kickback

4 x 15

Monday
Squat Day 1

A

Rolling Plank

1 x 20

B

QL dips

2 x 10

C

Hip Airplane

2 x 6

D

Squat To Overhead Reach

1 x 10

E

High Bar Back Squat

1 x 6 @ 7

F

High Bar Back Squat

3 x 8 @ 60 %

G

SSB Pause Squat

3 x 6 @ 7

H

Stiff Bar Block Pull

3 x 6 @ 60 %

I

Romanian Deadlift

2 x 15

J

Ab Wheel

2 x 10

Wednesday
Bench Day 2

A

Forearm Wall Slide w/ Retraction

2 x 10

B

Prone Y's, T's

2 x 12

C

Band Pull-Apart

2 x 20

D

Seated Overhead Press

3 x 12 @ 7

E

Close Grip Bench Press

4 x 6 @ 60 %

F

Wide Grip Spoto Press

2 x 10 @ 55 %

G

1-Arm DB Row

3 x 1

H

Straight Arm Pulldown

2 x 20

I

Tricep Pushdown

3 x 20

Thursday
Deadlift Day 1

A

Rolling Plank

2 x 20

B

Single Leg RDL

2 x 20

C

Heels On Bench Hip Lift

2 x 12

D

Front Squat

3 x 1 @ 60 %

E

Deadlift

10 x 1 @ 70 %

F

Snatch Grip Deadlift

2 x 6 @ 60 %

G

Bulgarian Split Squat

3 x 12

H

Back Extension

2 x 20

Coaches
coach-avatar Trevor Jaffe

4x ATWR holder, coach of 6 ATWR holders, and over 20 years of combined strength experience.

coach-avatar Riley Presnell

International Elite Totals in 3 weight classes, coach of beginners to advanced lifters, and trained in psychology/communication.

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What Are You Waiting For?

You'd be a great addition to CULTivating Strength. Drink the kool aid, join the cult

Start My 7-Day Free Trial
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FAQs
Do I have to be an advanced athlete?
Absolutely not! This program will help anyone, from beginner to advanced, progress. Following a program consistently regardless of experience level will help to bring the most progress.
Do I have to compete?
Not required! Competing is up to you at your own discretion.
What if I want to train 5 days a week?
Currently we only offer a 4 day a week program, but as the community grows and more demand shows, we can make a 5 day a week program.
Who is this program for?
This program is for anyone who wants something to keep them accountable. It's for anyone who seeks a higher level and a place to do it as part of a group.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Cultivating Strength
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Cultivating Strength
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Cultivating Strength
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Cultivating Strength