PowerBuilding Programing

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.

$30 / mo

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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

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.

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 .

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 .

Team Leaderbord

We will have a Custom Leaderboard where you can see other people's progress and compete with them if you like.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Sample Week

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

Monday

Legs 1(Quad Focused)

Prep

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

ssb squat

1, 10, 10, 10 @ _ , 70, 70, 70 %

Romanian Deadlift

4 x 10 @ 66 %

Bulgarian Split Squat

4 x 20

Standing Calf Raises (power rack)

6 x MAX

Ab Wheel

3 x MAX

Tuesday

Push1

Prep

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

Bench Press

1, 5, 5, 5 @ _ , 75, 75, 75 %

Z-Press

3 x 10 @ 70 %

DB Fly

3 x 12

Barbell Push-Up

3 x MAX

GHD Sit-Up

3 x 15

Wednesday

Pull 1

Conditioning

Pull Prep 1

Push Prep 3 Rounds of : 20 Face pulls 20 Ring rows 20 sec ring row holds on the top

Weighted Chin Ups

6 x 5

Seal Row

4 x 12

Pendlay Row

4 x 8

Lying Leg Raise On Bench

3 x 15

Thursday

Legs 2 (posterior chain focus )

Deadlift

1, 5, 5, 5 @ _ , 70, 70, 70 %

Belt Squat

4 x 8

Air Squats Heels Elevated

4 x 10

Glute-Ham Raise

4 x 6

Seated Calf Raises

5 x MAX

Barbell Bicep Curl

4 x 12

Friday

Push 2

Prep

Push Prep 1

Push focused warm up 3 sets of 20 shoulder Tuck 20 Cuban press 2 kg 10 push ups

Larsen Press

4 x 10

Tall Kneeling Dumbbell Push Press

4 x 24

Skull Crushers

4 x 12

Egyptian Lateral Raise

4 x 24

Banded Tricep Pushdown

3 x 20

TRX Pike

3 x 10

Saturday

Pull 2

Conditioning

Pull Prep 1

Push Prep 3 Rounds of : 20 Face pulls 20 Ring rows 20 sec ring row holds on the top

Chin-Up

5 x 10

Meadows Row

4 x 24

Dumbbell Rear Delt Fly

4 x 15

Hammer Curl

4 x 15

GHD Hip Extension

4 x 15

Coach

More from Strong Eleven

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

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.

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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