LIFT WITH LI

The Seoul Method

Weightlifting, Powerlifting, Bodybuilding
Coach
Liann Ruelas

This program focuses on building overall strength and hypertrophy. New mesocycles start every 4-8 weeks with exercise modification and substitution options. Best suited for someone with a little background in lifting, but beginners are welcome, too!

This program uses evidence-based practices for effective and efficient training, but that's not all.

My mission is not just to give you exercises to perform but to provide an educational component, as well.

When you sign up for this program, you will also receive resources that breakdown common concepts within training-- intensity, tempo, peri-workout nutrition tips, cardio recommendations, and more! Education -> informed decisions -> ownership and independence -> empowerment.

$30 / mo
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What will you gain?
Community. Education. Programming. Resources. Strength. Confidence. No more bouncing between programs or following random Instagram workouts. Let me take the stress of planning off your plate so you have more time and energy for the rest of your life!
Features
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Access to your coach
Coaching that will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Strength training that’s accessible and the right amount of challenging. Updated every 4-8 weeks.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Evidence based programming
Your coach stays up to date on the latest strength and conditioning research to keep training effective and efficient.
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Private FB Community
A coach and teammates who will hold you accountable and cheer you on. Access to exclusive free resources. Form guidance and Q+A's.
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app!
Equipment
Required
Dumbbells // Cables
Recommended
Bands // Stability Ball // Barbells // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
SESSION A

A

High Bar Back Squat

3 x 10

B

DB OHP (Seated)

3 x 10

C

DB RDL

3 x 10

D

High Dual Cable Curl

3 x 12

E

Rear Delt Cable Crossover

3 x 15

F

Standing Calf Raises

2 x 20

Monday
SESSION B

A

Deadlift (conventional)

B

Barbell Bench Press

C

Lat Focused Pull-down

3 x 10

D

SL Glute Bridge

E

Box Squat

F

Dual Cable Over the Shoulder Tricep Ext.

G

Plank

3 x 1:00

Wednesday
SESSION C

A

Box Squat

B

Helms Row

C1

Seated Leg Extension

3 x 10

C2

Seated Leg Curl

3 x 10

D

DB Lateral Raise

3 x 12

E

Cable Wood Chop

Wednesday
SESSION C

A

Box Squat

B

Helms Row

C1

Seated Leg Extension

3 x 10

C2

Seated Leg Curl

3 x 10

D

DB Lateral Raise

3 x 12

E

Cable Wood Chop

Thursday
SESSION D

A

Pin Press

4 x 8

B

Deadlift (conventional)

3 x 6

C

Hip Thrust

3 x 10

D

DB Bicep Curl

3 x 10

E

DB Floor Skullcrusher

F

Stability Ball TVA Crunch

Thursday
SESSION D

A

Pin Press

4 x 8

B

Deadlift (conventional)

3 x 6

C

Hip Thrust

3 x 10

D

DB Bicep Curl

3 x 10

E

DB Floor Skullcrusher

F

Stability Ball TVA Crunch

Coach
More from The Seoul Method
coach-avatar Liann Ruelas

ACE-CPT, CHC & BRM Certified | B.S. Human Dev. // Passionate about building strength and confidence under the barbell and helping you reach your goals in a fun and sustainable way.

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"We cannot become what we want...

by remaining what we are" - Max Depree // Let's find out what you're capable of.

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FAQs
Who is this for?
You will have the option to move workouts around to fit YOUR schedule! The program's default is 4 days/week but can be adjusted to 3 days/week, as well. More info will be provided upon purchase.
What if I can't perform an exercise?
No worries! You will have the ability to swap exercises out for substitutions, whether that's a regression/progression or a different exercise altogether! Recommendations will be posted in the FB group.
What if I have to miss a day/can't work out 4x per week?
You will have the option to move workouts around to fit YOUR schedule! The program's default is 4 days/week but can be adjusted to 3 days/week, as well. More info will be provided upon purchase.
I'm nervous about proper form...
There will be opportunities to have your form videos reviewed by me (Coach Liann) as well as by the rest of the community for pointers/feedback from your teammates. Education + experience + community = SUCCESS.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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LIFT WITH LI
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