Self guided Training Programs
Bad ass training for the go getter athlete
All of the gains.
None of the guesswork.
Make fitness a no-brainer for yourself and skip the BS “bro-grams” that make you sore but don’t actually deliver results.
These programs won’t blast you with silly techniques and junk volume just to make think it’s working.
Each program is expertly designed to help you make QUALITY GAINS without breaking your body!
Leverage technology to train like a beast!
Forget PDF’s, spreadsheets, and notebooks…each program is delivered through the powerful TrainHeroic app that’s packed with features to help you succeed.
TRAINING ACCESS ANYTIME, ANYWHERE
Take your program anywhere with 24/7 app access.
EXPERT GUIDANCE
Demo videos and clear instructions accompany each program.
WELLNESS & RECOVERY MONITORING
Objective feedback about how you feel and train.
ROBUST RESULTS TRACKING
Conveniently record your performance and PR’s.
Choose Your Program:
Swole AF 2.0
PROGRAM GOALS:
– Bodybuilding, Max Muscle Growth
PROGRAM LENGTH:
– 12 Weeks
– 5 Days Per Week (Upper, Lower, Push, Pull, Legs)
– 60-90 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
≥ 1 year of training
Sample Week Available at Link Above!
(scroll down on next page)
Strong & jacked 2.0
PROGRAM GOALS:
– Powerbuilding, Gain Strength, Build Muscle
PROGRAM LENGTH:
– 12 Weeks
– 4 Days Per Week (Strong Lifts, Upper, Lower, Full-Body Strength + Accessories)
– 60-90 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
≥ 1 year of training
Sample Week Available at Link Above!
(scroll down on next page)
Strong & fit
PROGRAM GOALS:
– “Strength Building” and Efficient Conditioning
PROGRAM LENGTH:
– 6 weeks (Two Phases of 3 weeks)
– 3 Days Per Week (Full Body Sessions)
– 40-60 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
Any Experience Level
Sample Week Available at Link Above!
(scroll down on next page)
Strong, Lean, & sexy 2.0
(Male)
PROGRAM GOALS:
– Gain Strength, Body Recomp, Improve Conditioning
(Masculine Focused Programming)
PROGRAM LENGTH:
– 12 Weeks
– 4 Days Per Week (Full Body Strength, Accessories & Conditioning, Full Body Strength, Accessories & Conditioning)
– 45-75 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
≥ 6 mo. of lifting
Sample Week Available at Link Above!
(scroll down on next page)
Strong, Lean, & Sexy 2.0 (Female)
PROGRAM GOALS:
– Gain Strength, Body Recomp, Improve Conditioning
(Feminine Focused Programming)
PROGRAM LENGTH:
– 12 Weeks
– 4 Days Per Week (Squats + Full Body, Deadlifts + Accessories & Conditioning, Glute Focused Lower Body, Accessories & Conditioning)
45-75 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
≥ 6 mo. of training
Sample Week Available at Link Above!
(scroll down on next page)
Foundational
Strength
PROGRAM GOALS:
– “Strength Building” and Efficient Conditioning
PROGRAM LENGTH:
– 8 Weeks
– 3 Days Per Week ( Full Body, Upper Body, Lower Body)
– 40-60 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
Any Experience Level
Sample Week Available at Link Above!
(scroll down on next page)
Ace Strength Pickleball & Tennis Performance
PROGRAM GOALS:
– Functional Strength Training, Mobility, and Athleticism for Tennis & Pickleball
PROGRAM LENGTH:
– 8 Weeks
– 4 Days Per Week ( 2x Full Body Strength, Plyo’s + Mobility + Conditioning, Mobility + Recovery)
– 30-60 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
≥ 3 mo. of training
Sample Week Available at Link Above!
(scroll down on next page)
Strong jitsu
bjj performance
PROGRAM GOALS:
– Functional Strength Training, Mobility, and Conditioning for Grappling Sports
PROGRAM LENGTH:
– 8 Weeks
– 4 Days Per Week ( 2x Absolute Strength + Conditioning, 2x Functional Strength & Mobility)
– 30-60 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
≥ 6 mo. of training
Sample Week Available at Link Above!
(scroll down on next page)
Swing strong
Golf Performance
PROGRAM GOALS:
– Functional Strength Training, Mobility, and Athleticism for Golf
PROGRAM LENGTH:
– 8 Weeks
– 4 Days Per Week ( 2x Full Body Strength, Plyo’s + Mobility + Conditioning, Mobility + Recovery)
– 30-60 minutes per session
RECOMMENDED EXPERIENCE LEVEL:
≥ 3 mo. of training
Sample Week Available at Link Above!
(scroll down on next page)
Version 1.0 Programs
Want to experience the original programs that started it all?
Click below to see the legacy programs.