Strong Eleven Daily Programming: Training by Lowbar Mike in TrainHeroic

Strong Eleven Daily Programming

Strong Eleven

Powerlifting, Bodybuilding
Coach
Lowbar Mike

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.

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In Strength we Trust
I'm experienced in both worlds Online and one-on-one Coaching. I'm here to help you improve your everyday life and achieve your fitness goals
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Stronger Together
In Strong Eleven , we know we’ll go further together. Residents of Strong Eleven are ready to push your gains to levels you’ve never dreamed of. And when you need it we are ready to help.
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We Keep you accountable
With the Train Heroic app its easy as never before for us to keep you Accountable and believe me when i say, we will do it every single day .
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Real Training in Real time.
Everything u see ,everything you try is being tested by Me, Providing you with real time feedback and constant guidance .
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Team Leaderbord
We will have a Custom Leaderboard where you can see other people's progress and compete with them if you like.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder,know you better, and keep you going longer,all through an app
Equipment
Required
Barbells // Bench & Rack & Plates
Recommended
Acces to a Gym with Equipment // Bands // Kettlebels // Dummbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Legs 1(Quad Focused)

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

Tuesday
Push1

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

Wednesday
Pull 1

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

Thursday
Legs 2 (posterior chain focus )

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

Friday
Push 2

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

0:15 NOW PLAYING WATCH LATER ADD TO QUEUE Tall Kneeling Alternating Kettlebell 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

Saturday
Pull 2

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-ups

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

Coach
coach-avatar Lowbar Mike

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

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Train insane or remain the same

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.

Start My 7-Day Free Trial
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FAQs
What is Rpe ?
10: Maximal, no reps left in the tank 9: Last rep is tough but still 1 rep left in the tank 8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left 7: Weight moves quickly with maximal force 6: moves quickly with moderate force 5: Most warm-up weights
Is this One on One Training ?
These workouts are not a substitute for individualized programming that is based on your individual weaknesses. This is an economical way to get sound programming based on the current programming i use for myself . For Individual coaching contact me for details at my Instagram account @Lowbarmike.
Do I need to have Experience to join the program ?
Yes u do !!! I recommend you to have at least 1 -2 years of Experience and good technique with Squat Bench Deads
Can i Do it in a home Gym Set up ?
yes absolutely with some modifications which i will write in the descriptions of every program.
Can I swap Exercises ?
Yes but only if you don't have the required Equipment or u have pain doing something that is prescribed.
The Proof
verified-athlete-avatar Alekos Tsiro

Powerlifting

Verified Athlete

"The App& the program is amazing and i've learned so much in the process ."

verified-athlete-avatar Marina Rigopoulou

Powerlifing/GLutebuilding

Verified Athlete

"I finally found something that is sustainable and fun to do props to the team"

verified-athlete-avatar George Spyropoulos

Powerlifter

Verified Athlete

"The program is very solid and easy to follow and the app is Lit AF"

verified-athlete-avatar Alexandros Alamanos

Fitness Enthusiast/

Verified Athlete

"I have improved my Life and Training a lot since i started training with S11 and i keep getting better and better i highly recommend them"

Join Your Virtual Gym

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

Strong Eleven Daily Programming
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Strong Eleven Daily Programming
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Strong Eleven Daily Programming
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Strong Eleven Daily Programming