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

Sunday

Intro week Session 1Lower

Calf Raise Machine

3 x MAX

Seated Leg Curl (machine)

2 x 12

Pendulum Squat

2 x 10

Romanian Deadlift

2 x 10

Leg Extension

2 x 12

Monday

Intro week Session 2 Upper#!

DB Bicep Curls

3 x 20

Db chest Press

2 x 12

DB Seal Row (incline)

2 x 12

Incline Chest Press Smith

2 x 10

Machine Pull Ups

2 x 10

Wednesday

Intro week Session 3#lower #2

Seated Calf Raises

3 x MAX

Smith Goodmornings

2 x 8

Smith Squat

2 x 10

DB Front Rack Walking Lunge

2 x 30 @ 65 %

Lying Leg Curl

2 x 12

Thursday

Intro week Session #4 Upper #2

EZ Bar Curl

2 x 15

Bench press Footbal bar

2 x 10

Inverted Ring Rows

2 x 10

Incline DB Bench Press

2 x 12

Half-Kneeling Single-Arm Lat Pull Down

2 x 24

Coach

More from Strong Eleven

Lowbar Mike

My name is Mike Milonas. I have been actively involved in sports for over 13 years. With a diverse background in various athletic pursuits, I have spent the last 6 years intensively and professionally focusing on the field of Strength and Conditioning. With my knowledge and experience in the field, I am committed to helping individuals achieve their fitness goals and reach their full potential.

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