KM Strong. Jacked. Athletic.
Intermediate athletes and former competitors with basic lifting experience and access to a fully equipped gym.
Monthly-subscription team training program, 5 sessions per week — lower body, upper body, and total body sessions, with power and explosiveness development. Fresh weekly programming, coach feedback, and membership in an online athlete community. Starts with a 7-day free trial.
Daily strength, conditioning, and skill training that's accessible and challenging for athletes of any level or background.
Duration
Ongoing monthly subscription — starts with a 7-day free trial
Equipment
A barbell, plates, rack, bench, and dumbbells are required. Some explosive work may use a trap bar, bands, or a jump platform.
What's included
- 5 sessions per week, with fresh programming every week
- Structured weekly programming — periodized lower body, upper body, and total body sessions
- Built-in power development — jump training and explosive movements
- Progressive overload — each phase builds logically on the previous one
- Balanced and durable physique — posterior chain, trunk stability, and unilateral work
- Exercise video guidance for every movement, with access to your coach
- Committed teammates — an athlete community, delivered through TrainHeroic
Built for intermediate lifters and former athletes with basic lifting experience (squat, press, hinge) — the program assumes you already understand proper lifting technique.
What you'll get
- Strength & muscle: periodized, progressive structure — not random workouts, but phases that build on each other.
- Athleticism: jump and power work means you get faster and more dynamic, not just stronger.
- A durable body: posterior chain, trunk, and unilateral work support injury prevention and long-term training capacity.
Sample week (Week 1)
Monday
Lower Body
- Box Jump3 x 5
- Zercher Squat3 x 6
- Hip Thrust3 x 15
- Split Squat3 x 15
- Single Leg Extension1 x 20
- Iso Hamstring Bridge1 x 1:00
- Standing BB Calf Raise1 x 20
Tuesday
Upper Body
- Bench Press5, 5, 5, _
- Chin up3 x 6
- Alternating Dumbbell Incline Bench Press Top Down3 x 10
- Alternating Incline Dumbbell Row3 x 10
- Deep Push Up Iso Hold2 x 0:30
- Cable Facepull1 x 15
Wednesday
Arms + Trunk
- Close Grip Bench Press3 x 12
- Barbell Bicep Curl2 x 15
- Tricep Pushdown2 x 15
- Alternating DB Hammer Curl3 x 15
- Hanging Leg Raise2 x 6
- Copenhagen Plank2 x 0:30
Thursday
Aerobic Capacity (long slow duration conditioning)
- Assault Bike1 x 25:00
Friday
Total Body
- Trap Bar Deadlift3 x 6
- Broad Jump3 x 3
- Overhead Press3 x 15
- 1-Arm DB Row3 x 15
- Floating Heel Split ISO Hold (Narrow)1 x 1:00
$30/month
Or $330/year (8% savings) · 7-day free trial