GET STRONG

Get strong

Powerlifting, Strength & Conditioning
Coach
Hailey Barragan

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

$15 / mo
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Sick of not seeing results in the gym?
Tired of switching between different programs without getting the results you want? Are you interested in a progressive overload based program designed to get you stronger and more confident in the gym? Let's concentrate on making you stronger and improving your overall well-being. A better physique will come naturally as a result.
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Who is this program for?
This program can fit all fitness levels ranging from beginner to more advanced. It utilizes RPE and percentage based backoff sets for your lifts. Get strong is a periodized program written to get you strong while also putting on muscle (if you align your nutrition with that goal) and increasing athleticism. It is a written as a 5 day split- lower, upper, lower, upper, full.
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What kind of movements can I expect?
At Get strong, we focus heavily on the basic movement patterns. We believe in creating well rounded athletes so in addition to the main compound lifts, you will see a lot of unilateral, rotational, core, and conditioning work.
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Get long lasting results
This program isn't some quick fix or 8 week challenge. This programming is designed to get you stronger for life with long term goals in mind. I look at the big picture while writing out programming!
Features
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Access to your coaches
Direct access to coach Hailey via the Get strong message feature
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or 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
Sweating over a lifeless PDF is so last year. Programming will be delivered through the app along with instructional videos for every movement.
Equipment
Required
Barbell // Squat rack // Bench // Plates // DBs or KBs // Pulley system // Long bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-09-25

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

Monday
2023-09-26

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

Tuesday
2023-09-27

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

Wednesday
2023-09-28

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

Thursday
2023-09-29

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

Coach
More from Get strong
coach-avatar Hailey Barragan

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.

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FAQs
How many workouts are programmed each week?
There are a total of 5 sessions per week! A full warmup is included in every session a long with core programmed 3x per week. Every movement programmed has a detailed video on how to properly perform each movement!
Does this come with coaching?
This option does not come with coaching BUT, I offer the same program with coaching, form checks, access to a private facebook group of coaching members, and access to a Doctor of physical therapy. This option is $33/month. Click this link to sign up! https://www.haileybarragan.com/monthly-program
Can I modify to 3-4 days?
Yes! Message me in the app and I will send you a PDF explaining how to modify your sessions!
What if I don't have access to certain equiptment?
That is fine! Thankfully, Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability.
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