Strong Eleven is all about getting as jacked as possible, in the most efficient way possible.
We'll focus on proper training and help you understand how to perform the movements in a way that fits your individual structure.
This means understanding what it means to train with enough effort to stimulate real, meaningful muscle growth.
We'll leverage things like tempo and intensity techniques to drive that stimulus
The synergy of these components is what makes this programming so incredibly effective for hypertrophy & strength
Expect a combination of single and multi-joint movements performed with efficiency. Expect to work harder than you ever expected you could. Expect results to come faster than you ever thought possible.
Prep
A
Leg Prep
3 Sets for Quality 20 bodyweight hip Thrusts 15 sec Single leg hip thrust hold on top left leg 15 sec Single leg hip thrust hold on top right leg 20 monster walks R 20 monster walks L
B
ssb squat
1, 10, 10, 10 @ _ , 70, 70, 70 %
C
Romanian Deadlift
4 x 10 @ 66 %
D
Bulgarian Split Squat
4 x 20
E1
Standing Calf Raises (power rack)
6 x MAX
E2
Ab Wheel
3 x MAX
Prep
A
Upper body + Core Prep
upper flow 3 sets 8 Yoga push ups 8 prone snow angles 20 scapula Activations Side plank Rotations R 10 Side plank Rotations L 10
B
Bench Press
1, 5, 5, 5 @ _ , 75, 75, 75 %
C
Z-Press
3 x 10 @ 70 %
D1
DB Fly
3 x 12
D2
Barbell Push-Up
3 x MAX
E
GHD Sit-Up
3 x 15
Conditioning
A
Pull Prep 1
Push Prep 3 Rounds of : 20 Face pulls 20 Ring rows 20 sec ring row holds on the top
B
Weighted Chin Ups
6 x 5
C
Seal Row
4 x 12
D
Pendlay Row
4 x 8
E
Lying Leg Raise On Bench
3 x 15
A
Deadlift
1, 5, 5, 5 @ _ , 70, 70, 70 %
B1
Belt Squat
4 x 8
B2
Air Squats Heels Elevated
4 x 10
C
Glute-Ham Raise
4 x 6
D
Seated Calf Raises
5 x MAX
E
Barbell Bicep Curl
4 x 12
Prep
A
Push Prep 1
Push focused warm up 3 sets of 20 shoulder Tuck 20 Cuban press 2 kg 10 push ups
B
Larsen Press
4 x 10
C
Tall Kneeling Dumbbell Push Press
4 x 24
D
Skull Crushers
4 x 12
E
Egyptian Lateral Raise
4 x 24
F1
Banded Tricep Pushdown
3 x 20
F2
TRX Pike
3 x 10
Conditioning
A
Pull Prep 1
Push Prep 3 Rounds of : 20 Face pulls 20 Ring rows 20 sec ring row holds on the top
B
Chin-Up
5 x 10
C
Meadows Row
4 x 24
D
Dumbbell Rear Delt Fly
4 x 15
E
Hammer Curl
4 x 15
F
GHD Hip Extension
4 x 15
Michalis Milonas aka ‘’Lowbar Mike” I was born in 1988 and I’ve been occupying myself with sports consistently for the past 13 years. I have previous experience with all kind of sports. For the past 6 years I’ve been occupying myself intensively and professionally with the field of Strength and Conditioning, while for the past one and half year I am the owner of the strength gym, Strong11
Train with intent to get , Bigger ,Stronger,Faster, Better . Become efficient in the gym & out of it . Transform your body and stay Healthy while achieving your fitness goals . Learn from the best and Join a community who share the same passion as you.
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Powerlifter
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