THIS WILL BE AN INTERMEDIATE STRENGTH TRAINING PROGRAM FOR THE GENERAL POPULATION WHO IS NOT ONLY INTERESTED IN LIFTING HEAVY WEIGHTS BUT ALSO IN HEALTH ** ** which I'll be updating weekly & and help you all with your journey / answer your questions through the App** Group message center or comments you write on every exercise you have assigned in your workout, so I can give you my full support. Each week I will be updating the training program and having a chat with you all. The program will be flexible in that it will still allow you to work around scheduling demands and peak for whatever dates you need in an easy, intuitive way. So you get training that is well designed and thoroughly planned with your long-term progress in mind. It’s customizable so you can change any exercises that you don't have access to or you can't perform in the gym or your garage gym OR you ask in the Group chat and I will give you a quick and good solution to any problem you have. You'll have consistent, knowledgeable coaching available every step of the way to provide experience and insight.
Full Body Prep 1
in 10 minutes do 3 sets of 25 reps from each Db External Rotations against the wall barbell snatch pulls Air Squats
3, 6, 6, 6
Bench Press (PL)
3, 6, 6, 6
3 x 10
Full body prep 2
in 10 minutes try to do 4 sets of 3 exercises for 20 reps each Bw Hip Hinge - 20 Band pull Aparts - 20 Squat jumps - 20
2, 4, 4, 4 @ _ , 82.5, 82.5, 82.5 %
3CT Pause Bench Press
4 x 5
3 x 7
Full body prep 3
10 minutes of 15 shoulder external rotations 20 Hip Airplanes 20 bend overs 20 bird dogs 15 bicep Curls (kb or db)
3CT Pause Squat
3 x 5
30 Degree Incline DB Bench Press
3 x 12
DB Seal Row (incline)
3 x 12
in 12 minutes do as many sets as u can with minimal Rest 12 Hammer Curls @8 12 DB Tricep Extensions @8 12 Side Raises @8
Full Body Prep 5
3 rounds for time of : 20 Banded Dead bugs 20 Incline Rear Delt 20 Rdl march
2ct pause Deadlift(comv)
1, 3, 3, 3, 3 @ 92, 86, 86, 86, 86 %
4 x 8
3 x 10
Michalis Milonas aka ‘’Lowbar Mike” I was born in 1988 and I’ve been occupying myself with sports consistently for the past 13 years. I have previous experience with all kind of sports. For the past 6 years I’ve been occupying myself intensively and professionally with the field of Strength and Conditioning, while for the past one and half year I am the owner of the strength gym, Strong11
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""I finally found something that is sustainable and fun to do props to the team""
Recreational lifterVerified Athlete
"Ive Seen big changes with the program and i fel in love with the procces"
Recreational LifterVerified Athlete
"love the app and its easy to use , u have videos for all the movements and full datails for everything you are about to do every day !!!"
Recreational PowerlifterVerified Athlete
"I am amazed with the progress i've done from the day i Train with S11"
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