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Cypress Strong

Cypress Training Center

Strength & Conditioning, General Fitness
Coach
Ian Ramirez

Team Cypress Strong is designed for people of all fitness levels who wants to build Strength & Stamina. This program will tell you exactly what to do to put on muscle and continually improve your fitness level. Programming is updated each week and sent straight to your phone so you never have to worry about what to do once you get to the gym. Workouts are included for each day of the week (M-F) and are designed to work collectively and independently. This means you can start with just a couple workouts a week and work your way up from there. Assessments are included every 6 weeks so you can celebrate your progress!

No more wondering what to do, just show up, do the work, and trust the process.

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Build Strength
• Three strength and muscle building workouts every week • Simple and effective exercises • Regularly scheduled benchmarks to track your progress • A coach and community to push you forward and answer your questions
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Build Stamina
• Two fast-paced workouts every week to build stamina and improve cardiovascular health • Challenging but straightforward exercises and circuits • Time efficient training methods • Community leaderboards for motivation and encouragement
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Feel Great
Functional and intentional movements to ensure you leave the gym feeling great • Workouts optimized for long-term progress and health • Intelligent periodized programing to keep you consistently moving forward
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Strength training that’s accessible and challenging for individuals of any background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
No more sweating over a lifeless PDF. Your coach and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Full Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength Day 1A

A

Cardio

1 x 5:00

B

DB Floor Press

12, MAX, MAX

C

DB Lunges

3 x 12

D

Rear Delt Flyes

3 x 15

E

Lat Pulldown

3 x 15

F

Leg Extension

3 x 15

G

Alternating DB Lateral Raise with Iso Hold

3 x 12

Monday
Conditioning Day 1A

A

Rowing

1 x 10:00

B1

Sit-up

3 x 15

B2

Russian Twist

3 x 10

B3

Bicycle Sit-Ups

3 x 10

Tuesday
Strength Day 1B

A

Cardio

1 x 5:00

B

Bench Press

4 x 5

C

Shoulder Press

3 x 8

D

Paused Goblet Squat

4 x 8

E

Lat Pulldown

3 x 10

F

Lying Leg Curl

3 x 12

Wednesday
Conditioning Day 1B

A

Rowing

1 x 10:00

B

Walk

1 x 15:00

Thursday
Strength Day 1C

A

Cardio

1 x 5:00

B

Back Squat

4 x 5

C

DB Romanian Deadlift

3 x 8

D

Bent Over Row

3 x 8

E

Close Grip Bench Press

3 x 10

F

Seated Single Leg Press

3 x 15

Coach
coach-avatar Ian Ramirez

Ian is a certified ISSA personal trainer who helps people get strong and crush their goals in his garage gym in Cypress, Texas.

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Join the team

Be a part of something special.

Start My 7-Day Free Trial
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FAQs
Who is this program for?
Anyone who wants to improve their health, get stronger, and feel better. Workouts are scalable and well suited for everyone from the beginner to the lifelong weightlifter.
Can I join at any time?
Yes! Jump in at any time and begin to follow along. Programing is updated weekly but designed with long term progress in mind.
What if I can't workout five days a week?
No problem. The workouts are designed to work collectively and independently. This means you can start with just a few workouts a week and work your way up from there! M/W/F are the core lifting days, so we suggest prioritizing those workouts.
Join Your Virtual Gym

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

Cypress Strong
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Cypress Strong
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Cypress Strong
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