Strength Program
Andre Marrero
Strength & Conditioning, Powerlifting, BodybuildingBuild strength. Build muscle. Become harder to beat.
This program is designed for anyone looking to get stronger, build muscle, and make consistent progress in the gym. With structured workouts focused on progressive overload, quality movement, and purposeful training, every session has a goal and every week builds toward something.
Expect a balanced approach to strength training that combines foundational lifts, accessory work, and intentional programming to help you develop strength, improve performance, and build a physique you’re proud of.
No random workouts. No guesswork. Just a clear plan, challenging sessions, and measurable progress over time.
Show up, put in the work, and redefine what you’re capable of.
A1
Bench Press
4 x 10
A2
Pull-Up
3 x 1-20
B1
Incline DB Bench Press
3 x 12
B2
Chest-Supported DB Row
3 x 12
C1
Cable Seated Chest Flys
3 x 15-20
C2
Cable Rear Delt Flyes
3 x 15-20
D
Dips
3 x 15
E
Seated Cable Row
3 x 15
F
Hollow Rock
3 x 30
G
Stationary Bike
1 x 20:00
A1
Back Squat
4 x 10
A2
Romanian Deadlift (RDL)
4 x 12
B
Leg Press
3 x 7.7.7
C
Leg Extension
3 x 16
D
Prone Machine Hamstring Curl
3 x 16
E1
Hip Abductor Machine
3 x 20
E2
Hip Adductor Machine
3 x 20
F1
Back Extension
3 x 15
F2
Reverse Hyperextension
3 x 15
G
Stationary Bike
1 x 20:00
A1
Strict Press
4 x 10
A2
Barbell Row
4 x 12
B
Crossbody Cable Lateral Raise
1 x 16
C
Lat Pulldown
3 x 15
D1
Barbell Bicep Curl
3 x 12
D2
Cable Lying Triceps Extension
3 x 10
E1
Seated Machine Strict Press
3 x 12
E2
Seated Cable Row
3 x 12
F
Leg Raise
3 x 12
G
Stationary Bike
1 x 20:00
A
Barbell Deadlift
4 x 6
B
Dimel Deadlift
3 x 20-25
C
Box Squat
4 x 10
D
Hack Squat
2 x 16-18
E
Contralateral rear foot elevated split squats
2 x 16
F
Hand Supported DB RDL
2 x 18
G
DB Walking Lunge
1 x 5:00
H
Stationary Bike
1 x 20:00
A1
Decline Bench Press
4 x 10
A2
T-Bar Row
4 x 12
B
DB Front Raise
3 x 12
C
Single arm chest supported row
3 x 12
D
DB Arnold Press
3 x 12
E1
Single Arm Landmine Press
3 x 12
E2
Meadows Row
3 x 12
F
Palloff Press
3 x 10
G
Stationary Bike
1 x 20:00
Andre Marrero
Former Division I baseball player Athletes should train to become stronger, faster, & more explosive. Every session has a purpose, whether that’s building strength, improving speed and power, developing movement quality, or preparing your body to perform when competition demands it most. Build an edge through intelligent, challenging, and intentional training to perform with greater confidence
When you join a team you’re getting more than programming, you’re joining an online community.
Strength Program
Strength Program
Strength Program
