Harman Strength Method: Training by Corey Harman in TrainHeroic

The Harman Method

Olympic Lifting, Powerlifting, Bodybuilding, Weightlifting, Functional Training

Coach

Corey Harman

Features
5 sessions per week
Must use App app to view and log training
Team Training

$49 / mo

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1. Develop Complete Strength

Build strength from every angle by combining Olympic lifting for power, powerlifting for maximal strength, and bodybuilding accessories for muscle growth and structural balance.

2. Build Explosive Power

Olympic lifting variations improve speed, coordination, and force production, helping you move heavier loads faster while enhancing athletic performance.

3. Increase Muscle Size & Definition

Strategic mini pump sessions add targeted hypertrophy work to improve muscle growth, symmetry, and joint stability without compromising strength training.

4. Improve Movement Quality & Durability

Balanced programming strengthens major muscle groups while addressing common weaknesses, reducing injury risk and creating a more resilient athlete.

5. Train with Purpose

Every workout has a goal. Whether you're building strength, refining technique, increasing power, or adding muscle, each session is designed to support long-term progress and measurable results.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2026-7-20

Warm-up Prep

3 Rounds 200m bike erg 10 Front rack in the back rack elbow raises 5 wall therapy squats 10 Russian KB Swings 10 Alt scorpion stretches

Squat Snatch

9 x 1 @ _ , _ , _ , 70, 75, 80, 85, 85, 85 %

Clean & Jerk

9 x 1 @ _ , _ , _ , 70, 75, 80, 85, 85, 85 lb

Clean Pull

3 x 2 @ 85, 90, 90 %

Back Squat

6 x 2 @ _ , _ , _ , 70, 75, 80 %

Posterior Chain Pump

3 Rounds 12 Romanian Deadlifts 15 Hip Thrusts 15 GHD Hip Extensions/Good Mornings Rest: 30 seconds Focus: Glutes and hamstrings.

Tuesday

2026-07-21

Warm-up Prep

3 Rounds 10 Bike Calories 10 PVC Pass-Throughs 10 PVC Back Squats 10 PVC Around the Worlds 10 PVC Strict Press

Power Snatch

8 x 1 @ _ , _ , _ , 70, 70, 70, 70, 70 %

Power Clean + Power Jerk

9 x 1 @ _ , _ , _ , 70, 75, 80, 85, 85, 85 lb

Accessories

3 x 8 reps DB Row/ arm 3 x 8 GHD Sit-ups 3 x 3 Back Squat Jump at 25% of BS= [25% 1rm Back Squat]

Wednesday

2026-07-22

Warm-up Prep

3 Rounds 200m bike erg 10 Front rack Squats/ empty barbell 10 Drop Snatches 10 Alt scorpion stretches

Squat Snatch

8 x 1 @ _ , _ , _ , 70, 75, 80, 80, 80 %

Clean & Jerk

8 x 1 @ _ , _ , _ , 70, 75, 80, 80, 80 lb

Snatch Pull

3 x 2 @ 90 %

Front Squat

6 x 2 @ _ , _ , _ , 75, 75, 75 %

Arm Pump

Arms 2 Rounds 12 Bar Curls 12 Skull Crushers 15 Hammer Curls

Thursday

2026-07-23

Warm-up Prep

3 Rounds 10 Bike Calories 10 PVC Pass-Throughs 10 PVC OH Lunges 10 PVC Around the Worlds 10 PVC Strict Press

Snatch No JUMP

8 x 1 @ _ , _ , _ , 60, 60, 60, 60, 60 %

Power Clean + Power Jerk

8 x 1 @ _ , _ , _ , 60, 60, 60, 60, 60 lb

Romanian Deadlift (RDL)

6 x 5 @ _ , _ , _ , 50, 50, 50 %

Lower Body Pump

Lower Body Pump (6-8 min) 3 Rounds 15 Goblet Squats 12 Reverse Lunges/leg 20 Banded Monster walks Rest: 30 seconds Focus: Quads and glutes.

Friday

REST DAY

Saturday

2026-07-25

Warm-up Prep

3 Rounds 1:00 Bike 10 Empty Bar Good Mornings 5 Empty Bar Muscle Snatches 5 Empty Bar Muscle Cleans 5 Empty Bar Bench Press 5 Empty Bar Overhead Squats

Squat Snatch

9 x 1

Clean

9 x 1

Overhead Squat

9 x 1

Bench Press

9 x 1

Coach