Strong Arm: Training by Matthew Lakis in TrainHeroic

Strong Arm

Primal Strength

Bodybuilding, General Fitness
Coach
Matthew Lakis

If you want to be mistaken for a savage jacked animal then you’ve come to the right place. Strong Arm is a hypertrophy program that isn’t for the fainthearted. Skinny jeans will no longer be your cut of choice with the ham hocks you’ll be packing in them trousers. Walking through doorways sideways will be the new norm with your meaty gorilla back, and your guns will have the masses flocking to you on your next beach holiday. Welcome to operation Strong Arm where there is one goal... pack on slabs of lean muscle.

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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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, keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbell // Cables // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
REST
Monday
PUSH

A

Cable Pec Press Around

4 x 12

B

Bench Press

7 x 1

C

Seated Dumbbell Shoulder Press - Bilateral

6, 6, 6, 6, MAX, MAX

D

Dumbbell Bench Press - Neutral Grip

3 x 15

E1

Front Raise - Dumbbell Incline

12, 12, MAX

E2

Lateral Raise - Dumbbell

12, 12, MAX

F

Tricep Pushdown - Unilateral Side

3 x 20

Tuesday
PULL

A

Dumbbell Pullover

8, 8, 8, MAX

B

Single Arm DB Bent Over Row - Contralateral

12, 12, 12, 12, MAX

C

Chest Supported Row - Mid Grip

10, 8, 6, MAX, MAX

D

Bicep Curl - Hammer

8, 8, MAX

E1

Rear Delt Cable Fly - Unilateral Cable Standing

10, 10, 10, MAX

E2

Shrug - Cable

15, 12, 10, 8

Wednesday
LEGS

A

Leg Extension

10, 8, 6, 6, MAX, MAX

B

Leg Press - Bilateral

5 x 12

C

Romanian Deadlift - Dumbbell

6, 6, 6, MAX

D

Walking Lunge - Dumbbell

4 x 6

E

Sissy Squat

4 x MAX

Thursday
PUSH

A

Cable Pec Fly - High

3 x 10

B

Dip - Parallel Bar

8, 6, 4, MAX, MAX

C

Military Press - Seated

7 x 1

D

Dumbbell Bench Press - Slight Incline

12, 12, MAX

E1

Lateral Raise - Cable Supine

15, 15, 15, MAX

E2

Overhead Tricep Extension - Unilateral Cable

12, 12, 12, MAX

E3

Pushup - True

4 x MAX

Friday
PULL

A

Pullup - Mixed Grip

4 x 6

B

Pulldown - Unilateral Chest Supported

12, 12, 12, MAX

C

Chest Supported Row - Wide Grip

12, 10, 8, 8

D1

Supine Ring Pullup

2 x MAX

D2

Hanging Leg Raise

2 x MAX

E1

Bicep Curl - High Cable Unilateral

8, 8, 8, MAX

E2

Bicep Curl - Bilateral Low Cable

4 x 15

E3

Bicep Curl - Cable Bar

4 x MAX

Saturday
LEGS

A

Prone Leg Curl

6, 6, 6, 6, MAX, MAX

B

Front Squat - Heels Elevated

10, 8, 6, 6, MAX, MAX

C

Hip Thrust - Barbell

3 x 15

D

Bulgarian Split Squat - Front Foot Elevated

10, 8, 6, MAX, MAX

E

Reverse Sled Drag

3 x 25

Coach
coach-avatar Matthew Lakis

My mission is to empower my athletes and assist them in unlocking their athletic potential. Implementing the methodologies learned over the years I aim to optimize performance and abilities of athletes and general population clients.

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Strong Arm
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Strong Arm
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Strong Arm
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