The Strength Society

Functional Fitness, Bodybuilding, Functional Training
Coach
Teddy O'Connor

Features
5 sessions per week
Must use App app to view and log training
Team Training
$25 / mo
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Benefits of The Strength Society
The Strength Society helps set you up for success. Step into the gym, open your app, and you're ready to go! No more thinking..."what should I hit today?" Have a plan and go to work! We want your workouts to be simple & effective. Don't spend hours guessing or thinking...let the plan tell you what to do!
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Improve your Functional Strength
This plan focuses on helping you feel functionally strong! Lift more weight, but also do more in life!
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Have an Elite Coach
Coach Teddy has trained 45+ NFL draft picks and a Heisman Trophy Winner. Now, he could be your coach, too!
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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Upper Push/Pull Day 1

A1

Shoulder Swimmers

1 x 10

A2

Press Ups (Mobility)

1 x 10

A3

Push-Up

1 x 5-15

B1

Cable Facepull

2 x 15-20

B2

High Plank KB Pull Thru

2 x 10

C

Cable Lat Pulldowns

15, 12, 10, 8

D

Incline DB Bench Press

10, 10, 10, MAX

E

Seated Cable Row

4 x 12

F

Dips

3 x 15

G1

Tricep Pushdown

3 x 15-20

G2

Cable Bicep Curls

3 x 15

Tuesday
Lower Day 1

A1

90.90 Hip Switches w/ reach

2 x 10

A2

Thread the Needle

1 x 10

A3

Prone Scorpion

1 x 10

B1

Band Lateral Shuffle Walk

2 x 10-20

B2

Banded Dead bug

2 x 10

C

Lying Leg Curl

3 x 15

D

Leg Extension

3 x 15

E

Back Squat

10, 8, 6, 6

F

BB Reverse Lunges

3 x 8

G

45 degree Back Extension

3 x 15

H

Sled Push

3 x 20

Wednesday
Cardio Day
Thursday
Upper Push/Pull Day 2

A1

Shoulder Swimmers

1 x 10

A2

Press Ups (Mobility)

1 x 10

A3

Open Books

1 x 10

A4

Push Ups

1 x 10-15

B

Cable Facepull

3 x 15

C

Barbell Bench Press

8, 6, 6, MAX

D

Machine Seated Row

4 x 12

E

Barbell Overhead Press

10, 8, 6

F

Neutral Grip Lat Pulldowns

3 x 10

G

Pec Fly Machine

3 x 10-15

Friday
Lower Body Day 2

A1

90.90 Hip Switches w/ reach

2 x 10

A2

Worlds Greatest Stretch

1 x 10

B1

Band Lateral Shuffle Walk

2 x 10-20

B2

Banded Dead bug

2 x 10

C

Lying Leg Curl

3 x 10-15

D

Leg Extension

3 x 10-15

E

Leg Press

10, 10, 10, MAX

F

RDL

3 x 8

G

Front Squat

2 x 10

H

DB Walking Lunges

3 x 14

Saturday
Upper Body Weekend Pump

A1

Shoulder Swimmers

1 x 10

A2

Open Books

1 x 10

B1

Band Wall Slides

2 x 10

B2

Side Plank on Elbows

2 x 0:25

C1

DB Lateral Raise

3 x 15

C2

Cable Rear Delt Flys

3 x 15

D

Chest Press Machine

10, 10, MAX

E1

Preacher Curls

3 x 15

E2

EZ Bar Skull Crusher

3 x 15

F

Cardio

Coach
More from The Strength Society
coach-avatar Teddy O'Connor

FAQs
Do I need a full gym?
Yes, a full conventional gym is best but not a requirement.
What if I have a question or need an alternative exercise?
Coach Teddy is here for you to help you choose the right exercise for you.
Will the plan change at all?
Yes! The plan is built around hitting certain phases. Some weeks we may try to lift 5 days a week and sometimes we may hit a phase where we hit 4 days of lifting. We will hit phases for 2-4 weeks then I will switch some things up to give us some variations.
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