Hot Seller

GET STRONG+

Get strong

Powerlifting, Strength & Conditioning

Coach

Hailey Barragan

At GET STRONG, our programming focuses heavily on building your strength for the compound exercises: squat, bench, and deadlift WHILE also keeping your body healthy. In addition to that, we include a mix of exercises that will help you increase your strength, muscle size, and endurance, and stability. Our goal is to help you become a well-rounded athlete!

Programming includes a 3 day, 4 day, and 5 day split! Cardio and conditioning is included!

This program includes access to our private facebook groups for form checks and coaching from coach Hailey, and access to a community of like minded members running the same program as you! After signing up, make sure to check your email which will include your client handbook, frequently asked questions, and a link to our facebook group!

$39 / mo

Get GET STRONG+

Simple + Effective Strength Training

No more guesswork! You will receive a clear, structured plan designed for women or men who want to get seriously strong without wasting time in the gym! At the beginning of each training block, you will receive a detailed LOOM video from Coach Hailey explaining exactly what to expect from the training block and how to approach it!

For women who want to get STRONG AF

Smart programming that helps you push PRs without wrecking your body—because strength is built with strategy, not just effort! :)

Results Without Overcomplication

Simple, progressive programming that actually works—so you get stronger, lift heavier, and stay consistent without second-guessing your plan.

Train Smart. Get Strong. Stay Strong!

Anyone can get stronger for a few weeks, but real strength lasts a lifetime. This isn’t about chasing quick wins—it’s about building the kind of strength that stays with you. Smart programming. Sustainable progress. Strength that actually lasts. 💪🔥

Private Facebook group for REAL coaching

Once you join, you'll receive access to our PRIVATE Facebook group! In there, you can post daily form checks, any coaching questions, and ask for modifications from your coaches, PLUS you will have access to a community of like-minded women doing the program with YOU!

Features

Access to your coaches

Direct access to coach Hailey via the Get strong message feature and private facebook goup

Programming 5 days per week

Daily strength, conditioning, and skill training that’s both accessible and challenging for athletes of all levels and backgrounds

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Programming will be delivered through the app along with instructional videos for every movement.

Equipment

Recommended

Barbell // Squat rack // Bench // Plates // DBs and/or KBs // Pulley system // Long bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

DAY 1

Conditioning

Squat movement prep 2

Complete 1-2 rounds! Hip 90/90 rocks x8/ side Adductor side plank x10 sec/ side Side lying hip raise x10/ side Long sitting hip flexor lift off x8/ side Front foot elevated split squat iso hold x20 sec/ side NO WEIGHT AFTER, perform weighted bracing: Set a timer for 1-2 min. Place KB on diaphram and take a big brace/push against KB. While holding that brace, take 3 breaths without letting the KB drop! REST for 10 sec, then go again til you hit 1-2 min!

Squat

4 x 4

Hack squat, belt squat, or Hatfield squat

3 x 10

Wall/bench prop RDL

3 x 8

Hamstring curl

3 x 15

Modified Dragonfly

3 x MAX

Monday

DAY 2

Conditioning

Bench movement prep 3

Complete 1-2 rounds total! Quadruped thoracic rotation x8/ side Lat stretch/contraction x8/ side Thoracic extension x8 HK bottoms up horizontal abd/add x8/side HK bottoms up single arm press x8/ side HK bottoms up bench x8/ side

Bench

3 x 6

Lat pulldown

3 x 12

Incline bench biceps curl

3 x 12

Kroc row

20, 15, 10

Dynamic plank push up to pull through

3 x MAX

Conditioning

POWER + PLYOS

Complete 4-5 rounds with minimal rest 1. 30-60 sec of pogo hops (aim for minimal ground contact and keep heels off the floor. Aim to progress to 60 sec) 2. Landmine rotational clean + press x8-10/ side or KB snatch to step. AIM FOR POWER

Tuesday

DAY 3

Conditioning

Deadlift movement prep 2

Complete 1-2 rounds total Adductor rock back x10/ side Bridge walkout x20 steps Med ball hip airplane x8/ side Banded reverse nordic x8 Hollow body hold x20 sec After, perform weighted bracing: Set a timer for 3 min. Place KB on diaphram and take a big brace/push against KB. While holding that brace, take 3 breaths without letting the KB drop! REST for 10 sec, then go again til you hit 3 min!

Deadlift

3 x 6

Cable step up

3 x 8

Cossack squat

3 x 8

Leg extension

3 x 15

Half kneeling cable rotation

3 x 10

Wednesday

DAY 4

Conditioning

Bench movement prep 3

Bench

1, 8, 8, 8

High incline shoulder press

3 x 12

Cable lateral raise

3 x 15

Face pulls

3 x 20

Adductor windmill

3 x 8

Triceps pushdown

3 x 15

Thursday

DAY 5

Incline walk

1 x 20:00

Triple pump hip thrust

3 x 10

Glute/ham focused back extension

3 x 8

Glute med kickback

3 x 10

Copenhagen plank

3 x 20

Conditioning

16-12-8-4 circuit

16-12-8-4 (16 calories and reps, 12 calories and reps, 8, 4) complete rounds with minimal rest Calories on rower DB hang clean Hands off push ups

Coach

More from Get strong

Hailey Barragan

CPT, S&C, PPSC Hailey is a certified strength and conditioning coach who has coached thousands of people online and in person. She is a mom who was once 55 lbs overweight and changed her entire life through strength training. Hailey competes in powerlifting but also brings in more fun into the programming through different accessory variations.

Ditch the Guesswork. Get Strong Now!

The secret to getting strong and feeling more confident in yourself is just ONE click away!

Get GET STRONG+

FAQs

How many workouts are programmed each week?

You have the option to do a 3, 4, or 5 day split!

Does this come with coaching?

Yes! You will recieve an email after signing up with a client handbook and a link to our private facebook group for form checks, coaching, and DPT access

What if I don't have access to certain equipment?

That is fine! Thankfully, Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability.

The Proof

Kelsey Ryan

Client testimonial

Verified Athlete

"This program has made me the strongest I've ever been. Programming is thoughtful, sound and collaborative, and she has an uncanny ability to deliver form cues that really make a difference. She's helped me rebuild my squat and RDL from the ground up and I am SO much more confident in my other lifts."

Jodi Rozycki

Client testimonial

Verified Athlete

"Hailey’s “GET STRONG” group program gave me the confidence to really lift heavy in the gym. She explains our monthly strength blocks in depth and provides positive feedback on form while answering questions on modifications for exercises. My physique has changed dramatically and I'm strong af!"

Join Your Virtual Gym

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

GET STRONG+