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Size Matters... (Strength+Hypertrophy)

Team Two Performance

Weightlifting, Bodybuilding, General Fitness

Coaches

Trevor Henson and Matt Powell

This program is built around hypertrophy, using proven lifts structured to maximize muscle growth. It's straightforward, effective, and designed to help you build size and strength through consistent, progressive training.

$30 / mo

Get Size Matters... (Strength+Hypertrophy)

A Community of Like-Minded Athletes

Surround yourself with individuals committed to growth, accountability, and becoming more capable than they were yesterday.

Built for Performance

Each workout is programmed and automatically stored for you to keep track of your progress. All you have to do is login and hit the ground running! All exercises have explanations and videos so that you always know proper technique, preventing you from further hurting yourself.

THE MISSION

Become stronger. Move better. Endure more. Build a body and mindset capable of handling whatever life throws your way. For those who won't quit. For those committed to becoming their best. For those who can't.

Receive Expert Coaching

With over 40 years of combined experience in the 75th Ranger Regiment, we've taken the lessons learned through decades of training and applied them to programs that develops real-world fitness.

Features

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

Delivered through TrainHeroic

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

Equipment

Required

Barbell and Plates, Kettlebell, Bands, Medicine Ball, Dumbells

Recommended

Weight Rack, Trap Bar

Sample Week

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

Sunday

2026-06-29

Barbell Incline Bench Press

4 x 8 @ 8

DB Bench Press

4 x 10 @ 9

Seated Chest Press

4 x 12 @ 8

Standing Cable Flys

3 x 12

Dips

3 x 10 @ 8

Overhead Cable Tricep Extension

3 x 12 @ 8

Rope tricep press down

3 x 12

Cable Crunch

3 x 12

Stir the Pot

3 x 8

Monday

2026-06-30

Chest-Supported DB Row

4 x 8 @ 9

Barbell Row

4 x 6 @ 8

Seated Cable Row

3 x 10 @ 9

Cable Facepull

3 x 10 @ 8

Incline DB Curl

3 x 10 @ 8

Preacher Curl

3 x 10

Hammer Curl

3 x 12 @ 9

Hanging Knee Raise

3 x 12

Paloff Press

3 x 8

Tuesday

2026-07-01

High Bar Back Squat

4 x 6 @ 8

Leg Press

3 x 10

DB Bulgarian Split Squat

3 x 8

Leg Extension

4 x 12

Goblet Squat

2 x 15

Standing Barbell Calf Raise

3 x 15

Ab Wheel

3 x 8

Wednesday

2026-07-02

DB Shoulder Press

4 x 6

Seated Lateral Raise

4 x 12

Bent Over Rear Delt Fly

4 x 10

Alternating DB Front Raise

3 x 8

Close Grip Bench Press

3 x 8

Wide Grip Standing Barbell Curl

3 x 8

Split Stance Overhead Tricep Extension

3 x 10

Rope Curl

Copenhagen Plank

3 x 0:20

Bicycle Sit-Ups

3 x 20

Thursday

2026-07-03

Romanian Deadlift (RDL)

4 x 6 @ 8

Lying Leg Curl

4 x 10

Barbell Hip Thrust

3 x 8

Hip Thrust - Bodyweight

3 x 12

DB Walking Lunge

2 x 12

Lat Pulldown

4 x 8

Single arm lat pull in

3 x 10

Straight Arm Pulldown

3 x 12

Back Extension

3 x 12

Friday

2026-07-04

Barbell Incline Bench Press

3 x 10 @ 9

Cable Seated Fly

3 x 12

DB Lateral Raise

4 x 15

Banded Upright Row

3 x 12

Skull Crusher

3 x 10

Hammer Curl

3 x 10

Rope tricep press down

2 x 15

Bayesian cable curl

2 x 15

Decline Sit Up

3 x 15

Coaches

More from Team Two Performance

Trevor Henson

Trevor served in the 75th Ranger Regiment for nearly a decade. He is a graduate of Ranger School and RASP, a Regimental 2-Gun Champion, Best Ranger Competitor, Tactical Games athlete, competitive shooter, and former Texas A&M instructor. Trevor translates his experience into coaching focused on strength, resilience, and real-world performance.

Matt Powell

Matt Powell, RD, CSCS, spent 15 years as the Human Performance Coach for 3rd Ranger Battalion, optimizing the performance of Army Rangers at the highest level. He has coached in the NFL with the Browns and Bears, prepared hundreds of athletes for elite military selections, owns Body Evolution Gym in Columbus, GA, and is an internationally competitive strongman athlete.

For Those Who Can't

We don't believe in shortcuts, gimmicks, or random workouts. We believe in consistent effort, purposeful training, and becoming more capable than you were yesterday

Get Size Matters... (Strength+Hypertrophy)

FAQs

Who is this program for?

Anyone whose main goal is to build muscle. Whether you're new to structured training or have years of lifting experience, this program provides a clear path to adding size and strength.

Is cardio included?

No. The focus is building muscle, but you can add cardio based on your goals and recovery.

Join Your Virtual Gym

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

Size Matters... (Strength+Hypertrophy)