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
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
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
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
CHEST

A1

Reverse Shrug Dip Bar

2 x 15

A2

Bottoms Up Press - Half Kneeling

2 x 8

B

Dumbbell Bench Press

12, 12, 12, 12, MAX

C

Dip - Parallel Bar

10, 10, 10, 10, 10, MAX

D

Cable Pec Fly - Mid

3 x 8

E1

Tricep Pushdown - Unilateral Side

3 x 15

E2

Pushup - True

3 x MAX

Monday
QUADS

A

Hip Airplane

2 x 6

B

Split Squat - Front Heel Elevated

5 x 12

C

Leg Press - Bilateral

10, 10, 10, 10, 10, 10, MAX

D

Walking Lunge - Dumbbell

3 x 8

E

Leg Extension

3 x 15

Tuesday
BACK

A

Pullup

4 x 12

B

Single Arm DB Bent Over Row - Contralateral

10, 10, 10, 10, 10, MAX

C

Pulldown - Unilateral Chest Supported

4 x 8

D

Chest Supported Row - Wide Grip

3 x 15

E

Straight Arm Pushdown - Cable

8, 8, 8, MAX

Wednesday
GLUTES/HAMS

A

Banded Hamstring Curls

2 x 20

B

Romanian Deadlift - Dumbbell

5 x 12

C

Hip Thrust - Barbell

4 x 6

D

Reverse Lunge - Dumbbell Front Foot Elevated

15, 15, MAX

E1

Prone Leg Curl

8, 8, 8, MAX

E2

Calf Raise - Standing

4 x 25

Thursday
FLEX

A1

Childs Pose QL Stretch

2 x 60

A2

Kettlebell Windmill - Half Kneeling

2 x 8

B

Incline Bench Press

12, 12, 10, 10, MAX

C

Arnold Press - Seated

4 x 8

D1

Bicep Curl - Incline Hammer

8, 8, 8, MAX

D2

Rolling Dumbbell Tricep Extension

8, 8, 8, MAX

E1

Tricep Pushdown - Unilateral Side

3 x 15

E2

Bicep Curl - High Cable Unilateral

3 x 15

Friday
TRUNK/LOWER

A1

Captain Morgan

3 x 45

A2

Evil Wheel

3 x 15

A3

Carry - Farmer

3 x 30

B1

Front Squat

4 x 12

B2

Renegade Row

4 x 6

B3

Sled Push

4 x 25

Saturday
REST
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.

Join Your Virtual Gym

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

Strong Arm
screenshot1
Strong Arm
screenshot2
Strong Arm
screenshot3