Brick House Strength Team - Modern Athlete Strength

Modern Athlete Strength

Strength & Conditioning, Bodybuilding, Powerlifting, Tactical
Coach
Ben

Shirts That Fit Like They Should

Start filling out your sleeves while moving and feeling better on the Brick House Strength Team. Train with a professional strength coach who's strength coaching experience ranges from D1 college football to elite members of the armed forces.

We're more than just a program. When you step into this team, you're signing up for world class training from professionals who know how to get you closer to your goals.

Skill Level: Beginner/Intermediate

Training Duration: 50-60 Minutes

Sessions/Week: 6

Balanced Strength & Conditioning

This program provides a balanced approach to strength training and cardiovascular development. Hit the weights hard then finish the training session getting the engine hot.

We place a heavy emphasis on making sure you leave the gym feeling better than when you came in. All training incorporates movements to correct imbalances and increase range of motion, while packing on as much muscle as possible.

If you're ready to start building some serious strength while moving and feeling better, start a free trial today.

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Like the Way Your Clothes Fit
We have a saying around here of "fill your sleeves" (if you choose to have sleeves). Principle-based training methods and expert coaching help you build muscle where we want it and burn excess body fat. Go ahead and throw those skinny jeans in the garbage.
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Move Efficiently
Why we're different - we focus on movement efficiency as well. Our coaches understand how to get you to your goal without breaking you in the process. You'll find on this program that you aren't just building muscle. You're becoming a better and more durable athlete.
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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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, and keep you going longer.
Equipment
Required
Barbell, Plates, DBs, Squat Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
JF W12D7
Monday
Glad W1D1

Prep

A

Glad Back Prep

Complete 3 rounds Ankle Rockers - 10 reps Plank - 30 seconds Spidermans - 5 each

B

T-Bar Row

15, 12, 10, 8, 15

C1

Lat Pulldown

4 x 12

C2

Lat Pulldown

4 x 12

D

Chest-Supported DB Row

5 x 8

E1

Straight Arm Pulldown

3 x 15

E2

Hyperextension

3 x 15

F

Cardio

1 x 25:00

Recovery

G

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Tuesday
Glad W1D2

Prep

A

Glad Bench Prep

Y's, T's, - 2x10 each MB Slams - 2x5 Plank - 2x30 seconds

B

DB Fly

4 x 15

C1

Incline DB Bench Press

15, 12, 10, 8, 6

C2

Push-Up

5 x 10

D

One-Arm DB Bench Press

3 x 12

E1

DB Pullover

4 x 12

E2

Skull Crushers

4 x 12

F

Cardio

1 x 20:00

Recovery

G

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Wednesday
Glad W1D3

Prep

A

Warm-Up

Complete 3 rounds Ankle Rockers (Half Kneeling Ankle Mobility) - 10ea TKE -15ea Goblet Squat - 8

B

Front Squat

4 x 8

C1

DB RDL

3 x 6

C2

Seated Banded Leg Curls

3 x 15

D1

Weighted Lunges

4 x 6

D2

Lunges

4 x 6

E

Wall Sit

8 x 0:30

F

Cardio

1 x 25:00

Recovery

G

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Thursday
Glad W1D4

Prep

A

Glad Shoulder Prep

Y's, T's, - 2x10 each T-Spine Rotation - 2x5 Plank - 2x30 seconds

B

DB Military Press

12, 10, 8, 6, 6

C

DB Lateral Raise

15, 12, 10, 8, 8, 10, 12, 15

D1

DB Front Raise

4 x 12

D2

Rope Face Pull

4 x 12

E

DB Shrug

3 x 10

F

Cardio

1 x 25:00

Recovery

G

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Friday
Glad W1D5

Conditioning

A

Glad Arm Prep

Y's, T's, - 2x10 each t-spine reach - 2x5 Plank - 2x30 seconds

B

Close Grip Bench Press

4 x 5

C

Seated Incline DB Curls

4 x 6

D1

Rope Curl

4 x 15

D2

DB Overhead Tricep Extension

4 x 15

E1

EZ Bar Curl

3 x 12

E2

EZ Bar Lying Tricep Extension

3 x 12

F

Cardio

1 x 20:00

Recovery

G

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Saturday
Glad W1D6

A1

Oblique Side Crunch

3 x 15

A2

Ab Wheel

3 x 15

B

Knees To Chest

3 x 20

C1

Seated DB Calf Raise

3 x 15

C2

Calf Raise

3 x 15

D

Cardio

1 x 30:00

Recovery

E

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

FAQs
Modern Athlete Liability Statement
Consult a medical professional prior to beginning any fitness program. By signing up, the user is voluntarily participating in fitness training entirely at their own risk and waives any right to bring legal action against Modern Athlete Strength Systems, LLC, or associated trainers.
The Proof
verified-athlete-avatar Korey H.

Bodybuilder

Verified Athlete

"The increase in strength, mobility and knowledge I gained from Ben's guidance and coaching is some of the best progress I’ve seen in the entire time I’ve been training."

Join Your Virtual Gym

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

Brick House Strength Team - Modern Athlete Strength
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Brick House Strength Team - Modern Athlete Strength
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Brick House Strength Team - Modern Athlete Strength
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Brick House Strength Team - Modern Athlete Strength