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.

$30 / mo
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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
PUSH

A

Military Press - Seated

7, 5, 3, 3, 3, MAX

B

Dip - Parallel Bar

3 x 10

C

Dumbbell Bench Press - Slight Incline

10, 10, 10, MAX

D1

Lateral Raise - Chest Supported

3 x 12

D2

Rolling Dumbbell Triceps Extension

3 x 15

D3

Pushup - Wide Grip Kneeling Clapping

3 x MAX

Monday
PULL

A

Pullup

3 x 8

B

Pulldown - Half Kneeling Unilateral

10, 8, 6, 8, MAX

C

Single Arm DB Bent Over Row - Contralateral

12, 10, 8, 8

D

Chest Supported Row - Wide Grip

4 x 10

E1

Biceps Curl - Dumbbell Spider

4 x 12

E2

Biceps Curl - Incline Supine

4 x 10

E3

Biceps Curl - Zottman

4 x MAX

Tuesday
LEGS

A

Seated Leg Curl

4 x 12

B

Bulgarian Split Squat - Front Foot Elevated

4 x 8

C

Hip Thrust - Barbell

15, 12, 10, 12, MAX

D

V-Squat

10, 10, 10, 10, MAX

E

Calf Raise - Standing

4 x 25

Wednesday
CARDIO+ABS+ADDUCTORS

A

Cardio

1 x 45:00

B1

Decline Reverse Crunch

4 x 10

B2

Side Bend

4 x 12

B3

Side Plank - Adductor Leg Drive

4 x 30

Thursday
PUSH

A1

Cable Pec Press Around

8, 8, 8, 8, MAX

A2

Pushup - Depth

4 x 10

B

Bench Press

6 x 3

C

Shoulder Press Machine

4 x 12

D1

Front Raise - Dumbbell Incline

8, 8, 8, MAX

D2

Lateral Raise - Dumbbell

8, 8, 8, MAX

E

Triceps Pushdown - Unilateral Side

4 x 12

Friday
PULL

A

Chin Up

4 x 3

B

Chest Supported Row - Mid Grip

15, 10, 8, 10, MAX

C

Seated Cable Row - Unilateral

10, 8, 6, 6, MAX, MAX

D1

Biceps Curl - Incline Hammer

8, 8, 8, MAX

D2

Rear Delt Fly - Chest Supported

3 x 20

E

Shrug - Cable

15, 12, 10, 10

Saturday
LEGS

A

Leg Extension

8, 8, 8, 8, MAX

B

Leg Press - Bilateral

12, 12, 12, 12, 12, MAX

C

Romanian Deadlift - Barbell

6, 6, 6, MAX

D

SSB Split Squat - Front Foot Elevated Support

3 x 15

E

Sissy Squat

4 x MAX

Coach
More from Primal Strength
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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