Average to Savage

The Strength Cave

Strength & Conditioning, Bodybuilding, General Fitness

Coach

Andres Vargas

If mind-blowing strength and impressive muscularity is what you're after, Average to Savage is the answer!

The science is clear: Heavy compound lifts make you strong & jacked AF!

That's why variations of Squats, Deadlifts, Presses, Rows, and Lunges form the foundation of the Average to Savage training program. From there, accessory work is layered on top to enhance specific areas of your body so you make even more gains!

Each training phase/block features priority movements and muscle groups which will change over time leading to more efficient gains while preventing your workouts from becoming boring.

Training phases/blocks last 6-12 weeks but I write, refine, and deliver a new batch of workouts to you each and every week through the TH app

Follow this program long enough and your strength and muscularity will be turning heads every time you step in the gym!

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TRAINING STYLE: Strength Building (heavy compound lifts and fun accessories that get you strong and jacked!)

TIME COMMITMENT: 4-5 Days Per Week, 60-90 MInutes Per Session

EXPERIENCE LEVEL: Intermediate to Advanced (1 year or more of training is recommended)

$25 / mo

Start My 7-Day Free Trial

Over a Decade of Making Gains

After 10+ years of training people just like you, I know what gets results in the gym. I put that experience into designing the Average to Savage program so you make massive gains like you've never seen before!

Squad Up with Other Savages

You aren't just getting a training plan...you're getting access to a virtual gym community! You'll be training alongside other lifters just like you so you can push each other to new levels in the gym.

Expert Instruction and Coaching

I provide detailed instructions and my very own exercise demo videos to help you perfect your technique. Plus, you'll have the opportunity to ask questions and get form checks from myself and your peers in the group chat.

Features

Get Active in the Group Chat

Ask questions and upload videos to get form checks from your coach and training partners.

Programming 5 days per week

Train up to 5 days per week with 4 main Strength Building sessions and 1 optional accessory session.

Exercise Video Guidance

I provide my very own instructional videos so you can nail your technique on every exercise.

Compete For Bragging Rights

Push your limits and see how you stack up on the benchmark tests and overall group leaderboard.

Connect With Peers

Squad up with like-minded lifters so you and your training partners can push each other to train like a savage.

Access on Any Device

Get 24/7 access to your program through the TH app so your training goes wherever you go.

Equipment

Required

Barbell // Weight Plates // Dumbbells // Cable Pulley // Leg Press // Machines // Bench // Squat Rack // Pull Up Bar

Recommended

Kettlebells // Medicine Balls // Slider Discs or Valslides or Slide Board // Sled // Prowler // Dip Belt with Chain

Sample Week

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

Sunday

Quads and Upper Push - Heavy

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 6-8 per side Scapula Angels x 10 Deep Side Lunges x 5 per side Shoulder Rotations x 5 per side

Belt Squat

15, 12, 8

*DB Bench Press

3 x 10

Dual KB Front Rack Walking Lunges

Machine Dips

3 x 10

Landmine Incline Press

3 x 12

*Machine Pec Flies

2 x 15

Monday

Posterior Chain - Heavy

Prep

Full Body Warm Up 2

Back extensions x 10-15 Hip Cars x 10 per side Inchworms x 6-8 T spine reaches x 5 per side

Sumo Deadlift

2 x 5

Nautilus Glute Drive

10, 8, 6

Weighted Pull Ups (Supinated Grip)

3 x 6

Machine Low Row (sub any machine)

3 x 10

Chest Supported Rear Delt Flies

2 x 12

*DB Shrugs

2 x 12

Wednesday

Quads and Upper Push - Metabolic

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 6-8 per side Scapula Angels x 10 Deep Side Lunges x 5 per side Shoulder Rotations x 5 per side

Leg Press

3 x 20

Alternating Incline DB Bench Press (Bottom Hold)

3 x 12

*Incline DB Flies

3 x 20

Leg Extensions

20, 15, 12

Machine Lateral Raises

3 x 20

Diamond Push Ups

1 x MAX

Thursday

Posterior Chain - Metabolic

Prep

Full Body Warm Up 2

Back extensions x 10-15 Hip Cars x 10 per side Inchworms x 6-8 T spine reaches x 5 per side

Barbell RDL

3 x 15

Cable Single Leg RDL + Single Arm Row

2 x 10

Neutral Grip Lat Pulldown

3 x 15

Seated Single Arm Cable Row

3 x 15

Cable Face Pulls

3 x 20

Side Plank Oblique Crunch (Core)

2 x MAX

Friday

Optional Accessory Session

Machine Bicep Curls

12, 10, 8

*DB Triceps Extensions

12, 10, 8

Reverse Biceps Curls

3 x 12

Rope Abdominal Crunch (Core)

3 x 15

Pronated Grip Cable Tricep Pushdowns

3 x 12

Cable Rope Hammer Curls

2 x 15

*Cable Tricep Kickbacks

2 x 15

Captains Chair Side to Side Leg Lifts (Core)

Saturday

2022-10-10

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 6-8 per side Scapula Angels x 10 Deep Side Lunges x 5 per side Shoulder Rotations x 5 per side

Belt Squat

15, 12, 8, 8

*DB Bench Press

4 x 10

Dual KB Front Rack Walking Lunges

Machine Dips

3 x 10

Landmine Incline Press

3 x 12

*Machine Pec Flies

2 x 15

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you become an absolute SAVAGE! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

Ready to Unleash Your Inner Beast?

Life's too short to remain average. Start living a stronger life and become a Savage today!

Start My 7-Day Free Trial

FAQs

How does this program work?

Average to Savage is a virtual training program subscription that you can do in 60-90 min per day to get jacked and seriously strong! You'll have access to your training program through the Train Heroic app along with many helpful resources, and 24/7 support from myself and your fellow Savages!

Do I need access to a gym?

This program is written with the assumption that you are training in a typical gym. Many exercises require a barbell with weights, dumbbells, a cable machine, or common machines found in a gym (see equipment section above). However, you may be able to modify the program to work in your home gym.

How many workouts per week are in this program?

You will have 4 main lifting session per week and an optional 5th day for accessory work. The 4 main lifting sessions will focus more on your compound lifts while the accessory day will allow you to work on some weak spots in your physique and/or performance.

How much training experience do I need?

I recommend you have at least 1 year of consistent lifting under your belt before you start this program. I want you to be confident with the main lifts (squats, deadlifts, presses, rows/pullups, lunges) so that you can push yourself hard and get the most out of this program!

What if I have to modify the program or swap out an exercise?

You can easily make changes to the program or swap out an exercise in the app! Upon signing up, I'll send you a program guide that shows you exactly how to do it. Plus, you can ask me and your group mates for advice in the group chat!

Is there cardio in this training program?

The main focus of this program is and always will be lifting heavy weights. However, you can always utilize your optional accessory day to do some cardio or work it into your training week. As always, you can ask me and your group mates for cardio advice by dropping a line in the group chat :)

Does this include nutrition coaching?

You'll have access to many free nutrition resources as well as the ability to ask diet related question in the chat! If you feel you need help putting together a specific nutrition plan, you can upgrade your membership by adding Nutrition Coaching to your package :)

Can I start this program whenever I want?

While training is broken up into phases/blocks, you can jump in at any time! I'll give you instructions on how to merge yourself into the group and start making gains right away no matter what week we're on when you join.

How long does this program last?

This is a training program subscription with no specific start or end dates. As long as you maintain your subscription, you get access to the training program, a community of savage lifters, and all the helpful coaching and resources from yours truly :)

The Proof

Taylor

Data Developer

Verified Athlete

"After starting Andres's program, I was able to hit lifetime PR's in the gym, drop 30 pounds of fat, and eliminate my back pain completely all while celebrating the birth of my baby daughter."

Emily

CrossFit Level 1 Trainer

Verified Athlete

""Your program has pushed me to be stronger than ever...PR'd my squat and deadlift and did 13 pull ups...this is huge for me!!""

Tucker

Investment Consultant

Verified Athlete

"Andres revamped my whole approach to lifting and guided me to hit lifetime PR’s in my squats & deadlifts while staying pain and injury-free. I can’t recommend his program enough"