At GET STRONG, our programming focuses heavily on building your strength for the compound exercises: squat, bench, and deadlift. In addition to that, we include a mix of exercises that will help you increase your strength, muscle size, and endurance. Our goal is to help you become a well-balanced athlete.
Programming includes 5 sessions per week. 2 lower body, 2 upper body, and a full body. I include optional cardio and conditioning! If you have limited time and can only commit to three to four days, there is a resource available in the group that offers guidance on modifying the sessions to suit your schedule. Every four weeks, new programming will be made available through the Train Heroic app!
I have a full coaching option with a private facebook group for form checks and DPT support from a physical therapist for $33/month. If you'd like to join that, head over here to get started: https://www.haileybarragan.com/monthly-program
A
Lower body warmup
B
Squat
3 x 6
C
Paused deadlift
3 x 3
D
Front foot elevated split squat
3 x 10
E
Hamstring curl
3 x 10
F
Lateral cable kickback
3 x 12
G
Copenhagen plank
3 x 0:20
A
Upper body warmup
B
Bench
3 x 6
C
Single arm pulldown
3 x 10
D
Wide grip row
3 x 10
E
Pec fly
3 x 10
F1
Incline bench biceps curl
3 x 10
F2
Triceps pushdown
3 x 10
G
Band pull apart
3 x 30
A
Lower body warmup
B
Deadlift
3 x 6
C
Bulgarian split squat
3 x 10
D
B stance RDL w/ rotation
3 x 8
E
Triple pump hip thrust
3 x 12
F
Cossack squat
3 x 8
G
Cable crunch
3 x 12
A
Upper body warmup
B
Bench
3 x 8
C
High incline shoulder press
3 x 6
D
3 second eccentric pull ups
3 x MAX
E
Pendlay row
3 x 12
F1
Cable lateral raise
3 x 15
F2
Face pulls
3 x 20
G
Half kneeling cable rotation
3 x 12
A
Lower body warmup
B
Squat
3 x 8
C
Spoto press
3 x 8
D
Split squat chop
3 x 8
E
Landmine rotational clean + press
3 x 10
F
Alternating KB swing ladder
3 x 6
G
Back extension iso holds
3 x 10
CPT, S&C, PPSC Hailey is a certified strength and conditioning coach who has coached thousands of people online and in person. She is a mom who was once 55 lbs overweight and changed her entire life through strength training. Hailey competes in powerlifting but also brings in more fun into the programming through different accessory variations.
The secret to getting strong and living a healthy life is just ONE click away!
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