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Strong Elevens Online Coaching: The Route to Strength and Success

We help drive expert coaching and personalized training plans with the motivation of a great

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Strong Eleven

Level up your fitness regime with THE MONK MODE: This is for intermediate individuals who need a busy-body workout plan. This 4-day split (lower/upper/lower/upper) ensures maximum results and ultimate recovery. The program includes lifting in a gym.
Advantages of THE MONK MODE:

Productive Workouts: Train each muscle group twice weekly, finding the frequency and volume balance for muscle growth.
Enhanced Recovery: Cycle between upper and lower body workouts to prevent overtraining and balance fatigue between them.
Flexible Schedule: Easily adapted to different goals and busy lifestyles, this schedule can be formed around strength, hypertrophy, or general fitness.
For All Levels: Great for both novices and advanced exercisers, and there is plenty of room for progression and intensity.
Balanced Development: Achieve symmetric muscular gain and functional strength development by working the upper and lower body equally.
Variety and Progression: Give variety in them and show clear progression paths that make the workouts enjoyable.
Welcome to THE MONK MODE. In It, Embrace Discipline, Balance Your Lifestyle And Reach Your Fitness Goals.

Strength

Hypertrophy

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THE MONK MODE

Block 1

Block 2

This 12-week program is designed for Brazilian Jiu-Jitsu athletes who want to maximize their mat performance. This plan builds functional strength, explosive power, and durability. With three sessions per week, you'll develop the physical tools needed for dominance in practice and competition.

STRENGTH

CAMP

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Roll Strong

Phase 1 :  Foundation 

Phase 2: Strength 

Phase 3:Power & Speed

Phase 4: Peaking

Enjoy a seamless in-app training experience with a 4-day rotating split—Push → Legs → Pull → Arms + Calves/Weak-Points—followed by one full rest day, then repeat continuously for effortless scheduling and optimal recovery 
Apple
. Each week alternates between Week A (8–15 reps for hypertrophy) and Week B (4–8 reps for strength), ensuring constant adaptation and joint-friendly variability 
MSB
. Built-in RPE/RIR guidance and auto-calculated loads (%1RM) keep you on track, while video demos and set-completion tracking make every workout crystal clear and easy to follow 
Android Apps on Google Play
. Tailor your weak-point work and calves each cycle, and watch your progress unfold—all from within MyStrengthBook’s intuitive app interface.

plp+arms

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Revolve & Recover 4-1 Split

4 Days Per Week
Upper/Lower Split
Rotating Strength & Hypertrophy Focus

This is an expert-level, fully periodized 12-week program designed for those training at top-tier facilities like UltraFlex Gym. You’ll rotate weekly between strength-focused barbell work and machine-based hypertrophy sessions, maximally stimulating muscle growth while managing fatigue like the pros.

⚡ Alternating Week A & Week B structure
⚡ Perfect for full-equipped gyms (Prime, Arsenal, Hammer Strength, Newtech machines)
⚡Prioritizes Quads, Calves, Side Delts & Biceps — your weak points become weapons
⚡Strength progression via % based loads
⚡ Hypertrophy progression via RIR-based overload
⚡ Auto-deload system for long-term progress

Bodybuilding

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💀 The Massacre Method -4 Days Per Week Upper/Lower Split

Block 3

This expert-level program is built for serious lifters who want to bring up lagging muscle groups — especially calves, biceps, quads, and side delts — while continuing to develop strength and size across the entire body.

Using a Push / Pull / Legs / Arms / Full Body style rotation over 6 days per week, this program provides high-frequency, high-quality hypertrophy training that’s smartly structured to keep you progressing and recovered.

✅ Weekly Split: Pull / Legs / Push / Rest / Arms / Full Body / Rest
✅ Primary Muscle Priorities: Calves, Biceps, Quads, Side Delts
✅ Training Goal: Maximum Hypertrophy with Strategic Strength Elements
✅ Required: Full Gym Access (UltraFlex level, with Prime, Hammer, Arsenal, etc.)

How to Progress the Program

You’ll follow a blend of RIR-based progression for hypertrophy lifts, and percentage-based progressions for strength-focused barbell movements.

Week 1–3 (Loading Weeks):

Main Lifts (e.g. RDL, Incline Bench, Pendulum Squat):
➤ Progress weight each week by ~2–5% if form and RIR allow
➤ Maintain target reps while reducing RIR from ~3 → ~1
Accessory Work (Machines, Cables, Isolation):
➤ Follow RIR guidance:
• Week 1: 3–4 RIR
• Week 2: 2–3 RIR
• Week 3: 1–2 RIR
➤ Slightly increase load or reps weekly within target ranges
Deload Week (Every 4th Week)
Built into the program. No guesswork needed.

Reduce volume by ~50% (drop sets or skip final sets)
Lower barbell loads to ~60–70% of working weight
RIR 3–4 across the board
Focus on quality movement, mobility, and recovery
Program Structure

Weeks 1–3: Progressive Overload
Week 4: Deload
Weeks 5–7: Continue Progression
Week 8: Deload
Weeks 9–11: Final Push (add rest-pause, myo-reps optional)
Week 12: Final Deload or Optional PR Testing
What to Expect

12+ weekly sets per focus muscle group
2–3x/week frequency for arms, quads, calves, and delts
Advanced programming with machines, cables, and free weights
Built-in recovery structure to avoid burnout
Clear progression across all 12 weeks
This isn’t a cookie-cutter plan — it’s a high-frequency hypertrophy system crafted by LowbarMike, coach and founder of Strong Eleven Gym.
Train hard. Recover smart. Grow like never before.

bodybuilding

hypertrophy

strength

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🧬 HYPERTROPHY BLUEPRINT-Pull / legs / push / rest/ arms / full / rest

Block 4

A 3-day-per-week, 16-week training plan focused on building glutes and quads with smart progression, periodization, and versatile equipment. This program is designed for women who want to train hard, recover well, and grow steadily — whether at Strong Eleven Gym or any well-equipped facility.

🧪 PROGRESSION MODEL:

Each week: Aim to increase weight OR reps.

When you reach the top of the rep range (e.g., 12/12 reps): increase the load by 2.5–5%.

RIR approach:

Week 1: 3 RIR

Week 2: 2 RIR

Week 3: 1 RIR

Week 4: 0 RIR, then reassess or deload.

💡 FAQ:

Q: Can I do cardio?

Yes, two sessions of 20–30 minutes of LISS are fine on rest days.

Q: Can I substitute exercises?

Yes, stay within the same movement pattern (squat → belt squat, lunge → split squat).

Q: What if I can’t train 3 times per week?

Train every 3rd or 4th day; there’s no need to rush. The program remains effective.

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🍑 3-Day Glute and Quad Focused Lower-Upper-Lower Split

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