The Straight Up Strength Challenge

TrueStrength

Bodybuilding, Strength & Conditioning
Coach
Tanner Shuck

Are you ready to level-up your fitness & physique? Do you feel like you have hit a plateau in your training?

Going to the gym day-after-day & not seeing "real results."

Let's bust through it together with Straight Up Strength!

Allow me to help you discover your inner BADASS again 👊

You’ll find the perfect balance of absolute strength, relative strength, & mental strength.

That’s TrueStrength.

All you need is a barbell & your bodyweight.

With 20 years of experience, I’ve taken the best elements of strength & conditioning, calisthenics, bodybuilding, strongman, & functional fitness - combining them into ONE all inclusive program.

Plus, as an added bonus, you get the Anabolic Meal Plan & CUSTOM calories/macros for FREE!

When you pair the perfect training program with an ideal nutrition plan, there's NO EXCUSE not to reach your goals.

(whatever your goals might be)

We go BIG ON THE BASICS (squats, deadlifts, presses, rows, dips, pull-ups) & always prioritize the most “value for time” exercises.

If you’re ready to own the barbell, master your bodyweight, & get more fit than ever - join the Straight Up Strength Team today!

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Get Insane VALUE
When you sign up, you get unlimited access & support from me in the app & FB. I give you exactly what/how much to eat with my Anabolic Meal Plan & my Custom Calorie/Macro Calculator. This is completely FREE & it teaches you how to build simple, sensible, & SUSTAINABLE nutrition habits FOREVER. When you pair up the perfect training & nutrition plan, I guarantee you'll crush your goals.
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Get Jacked & Shredded
We’ll go BIG ON THE BASICS (squats, deadlifts, presses, rows, dips, pull-ups, weighted carries) & always prioritize the most “value for time” exercises while improving your body’s work capacity through short & intense bouts of conditioning. A jacked & shredded physique is simply a byproduct of all of this. 🔥
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Get Excited About Training
I pride myself in making some of the most fun, varied, & EFFECTIVE workouts you will ever do. People always judge a program based on results, but you’ll never get results if you’re not having fun & sticking to the program! While you'll most certainly be challenged, you'll have downright FUN & get RESULTS, guaranteed!
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Get Strong with Accessory Work
We'll supplement our big lifts with strength accessory work to make sure we're hammering away at our weaknesses, turning them into strengths. 💪
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Get Strength to SHOW & GO
We'll include HIIT at the end of our training sessions that'll compliment the rest of our training + ensure that you're able to GO when it matters.
Features
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Access to Me
You'll get the real thing. I'll be there coaching you and your new teammates. Catch up with me on our team's message boards!
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Programming 5 days per week
You'll get the perfect balance of variety, volume, and intensity with 5 training days per week. Expect 50-60 minutes sessions each day.
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Exercise Video Guidance
You'll have an instructional video for each movement in the program so you're not guessing what to do or how to do it.
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Detailed, expert instruction
Beyond sets and reps, I'll give you the small (but important) details you'll need in each training session so that you get the exact right stimulus.
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Committed Teammates
There's nothing quite like being on a team & that's exactly what you'll get. With Straight Up Strength, you're training in real-time with a real team.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your teammates will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell + Plates // Dumbbells // Your Body
Recommended
Cardio Machines (rower, assault bike, jump rope)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Wendler 5-3-1 W1D1

Circuit

A

2x: 300m row 10 perfect air squats 10 big and slow mountain climbers 5 inch worms in place 30 sec hip flexor stretch (each side)

B

Back Squat

5, 5, 10, 5, 15 @ 65, 75, 85, 75, 65 %

C

Rear Foot Elevated Split Squat

3 x 10

Circuit

D

2 min AMRAP of: 40/30 calorie row then max squat cleans (155/105lb)/WB shots (20/14) w/time remaining -rest 90 sec 3 min AMRAP of: 40/30 calorie row then max squat cleans (155/105lb)/WB shots (20/14) w/time remaining -rest 90 sec 4 min AMRAP of: 40/30 calorie row then max squat cleans (155/105lb)/WB shots (20/14) w/time remaining Notes: Choose between squat cleans and WB shots for this workout! I know some people like olympic lifting in their program and others do not, so I will write workouts to accommodate both! Regardless of which variation you choose, just hit this workout hard!!

Monday
Wendler 5-3-1 W1D2

Warm-Up

A

2 rounds of: 20m bear crawl 20m high knees 20m crab walk 20m butt kicks 3 inch worms in place

B

Strict Press

5, 5, 10, 10, 15 @ 65, 75, 85, 75, 65 %

C1

Seated Unsupported DB Strict Press

3 x 12

C2

Weighted Strict Pull Up

3 x 10

Arm Pump

D

2 rounds for quality: 10-12 incline DB curls 60 sec max rep banded tricep extensions DB lateral raises to failure + DB front raises to failur (use a light set of DBs!)

Circuit

E

EMOM x10 alternating minutes: odd: 15/12 calorie ski-erg +max toes to bar w/time remaining in the minute even: REST *this workout is NASTY on your midline!! to be ready for it!!

Tuesday
Wendler 5-3-1 AR W1D1

Active Recovery

A

30 sec on/30 sec rest x30 minutes: 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *just hit ANY KIND OF Active recovery this week. jump in with a class. do whatever you want to get some blood pumping, preferably no jumping/running, and keep it low impact I WOULD TAKE 10-15 MIN AND DO A THOROUGH WARM-UP THEN I'D DO MY GLUTE WORK THEN DO SOME LIGHT CONDITIONING, GET SWEATY AND THEN TAKE 10-20 MIN AND STRETCH (IF I WERE YOU).

Circuit (optional)

B

Aerobic Capacity Work: Choose between running/rowing/assault bike/bike-erg/ski-erg 2 sets of 8: 75 seconds@moderate/challenging pace 15 seconds rest *rest 2 min between sets *goal is to be as consistent as possible with your distances across all rounds in both sets!

Wednesday
Wendler 5-3-1 W1D4

Circuit

A

500m row 20 walking lunges 10 air squats 20 reverse lunges in place 10 big and slow mountain climbers 20 banded goodmornings 10 scorpions lying on your back

B

DeadStop Deadlift

5, 5, 8, 5, 1 @ 65, 75, 85, 75, 65 %

C

Deficit Deadlifts

3 x 5 @ 65 %

D1

Heavy Band Pull Aparts

3 x 20

D2

DB Reverse Lunge

3 x 24

Conditioning

E

2 min work/1 min rest x4 rounds: odd: 20/15 calorie assault bike +max WB shots (20/14lb) even: 20/15 calorie row+max power snatch (75/55lb) *go through this circuit 2x! *goal is to accumulate as many WBs and snatches as possible!!

Thursday
Wendler 5-3-1 W1D5

Warm-Up

A

EMOM x9 alternating minutes: 1) 10-12 calorie bike/row/ski (your choice) 2) 8 air squats+8 mountain climbers 3) 3 inch worms+6 arm circles

B

Barbell Bench Press

5, 5, 8, 5, 15 @ 65, 75, 85, 75, 65 %

C1

Low Incline Dumbbell Bench Press

3 x 12

C2

Incline Chest supported Row

3 x 12

Arm Pump

D

2 rounds of: 10-15 bodyweight dips/strict perfect push-ups 25 DB hammer curls (light/moderate weight) Max rep DB lateral raises to failure (use light DBs and make it burn!) *rest 60 seconds between exercises *this should blow up your upper body! PUMP as much blood into your muscles as possible!!

Conditioning

E

For time: (7 min time cap) 15-12-9-6-3 reps of calorie row DB clean to press (50/35lb) *nice little finisher here today!

Friday
Wendler 5-3-1 AR W1D2

Active Recovery

A

30 sec on/30 sec rest x30 minutes: 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *just hit ANY KIND OF Active recovery this week. jump in with a class. do whatever you want to get some blood pumping, preferably no jumping/running, and keep it low impact I WOULD TAKE 10-15 MIN AND DO A THOROUGH WARM-UP THEN I'D DO MY GLUTE WORK THEN DO SOME LIGHT CONDITIONING, GET SWEATY AND THEN TAKE 10-20 MIN AND STRETCH (IF I WERE YOU).

Circuit (optional)

B

Aerobic Capacity Work: Every 10 minutes x3 sets: 500m row 50 double unders 25 calorie ski-erg/bike-erg 50 double unders 500m row *finish each round as fast as possible and rest the remainder of the 10 minutes

Saturday
REST DAY
Coach
coach-avatar Tanner Shuck

I tend to have a serious demeanor only because I am serious about making people stronger, healthier, and improving the quality of their life. We all have ONE life to live and we should all aspire to LIVE WITH PURPOSE. For me, What is most important is teaching people how to become the very best versions of themselves through health and fitness.

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The Straight Up Strength Challenge
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The Straight Up Strength Challenge
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The Straight Up Strength Challenge
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The Straight Up Strength Challenge