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
1 x 1
C
Squat
1 x 4
D
Squat -10%
2 x 4
E
B stance RDL w/ rotation
3 x 8
F
Slow tempo hip thrust
3 x 12
G
Leg extension
3 x 10
H
Stability ball around the world
3 x 6
A
Upper body warmup
B
Bench
1 x 1
C
Bench
1 x 4
D
Bench -10%
2 x 4
E
Eccentric chin ups
3 x MAX
F
Single arm half kneeling pulldown
3 x 10
G1
Bird dog row
3 x 8
G2
Rear delt fly
3 x 12
A
Lower body warmup
B
Deadlift
1 x 1
C
Deadlift
1 x 4
D
Deadlift -10%
2 x 4
E
Deficit bulgarian split squat
3 x 6
F
Leg press
3 x 10
G1
Weighted side plank
3 x 0:30
G2
Hip flexion on cable
3 x 10
A
Upper body warmup
B
Bench
4 x 4
C
High incline shoulder press
3 x 8
D
Neutral grip pull down
3 x 10
E
Half kneeling single arm row (bench supported)
3 x 8
F
Lateral raise dropset
3 x 6
G1
Skull crushers
3 x 10
G2
Biceps curl
3 x 10
A
Lower body warmup
B
3-0-0 Tempo squat
3 x 5
C
Bench
3 x 3
D
Lateral step up
3 x 8
E1
Landmine rotational clean + press
3 x 10
E2
Pushup
3 x MAX
F
Alternating KB swing ladder
3 x 8
G
Half kneeling cable rotation
3 x 10
A
Lower body warmup
B
3-0-0 Tempo squat
3 x 5
C
Bench
3 x 3
D
Lateral step up
3 x 8
E1
Staggered stance landmine press or kb z press
3 x 10
E2
Pushup
3 x MAX
F
Half kneeling cable rotation
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.
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Get GET STRONGWhen you join a team you’re getting more than programming, you’re joining an online community.