Everything you need. Nothing you don't.
Every session is programmed with purpose and delivered through the TrainHeroic app (iOS + Android). You'll have exercise demos, coaching notes, warm-ups, cooldowns, and direct chat access to ask questions, share wins and connect.
Anyone new to structured programming, or someone returning to the gym after a long break (3+ months). If you who want to build, or return to solid foundations that pave the way for long term progress - Everyday Athlete: Base is for you.
Simple, effective, sustainable. Built for people who want to learn proper technique, build strength safely, and develop real confidence under the bar. You'll get stronger and fitter without training every day or following a complicated split, .
Full-body sessions cover all major movement patterns each time you train — a smart, time-efficient way to build real strength and fitness.
No Olympic lifts or high-skill gymnastics.
- 3 Full-body strength sessions per week
- 2 heavy days + 1 speed/power day
- 2 Optional Zone 2 conditioning days
- Support strength without sacrificing with recovery
- Sessions average 45–60 minutes
- No Olympic lifts or high-skill gymnastics
- Build solid foundations for long term, sustainable progress
Athletes with at least 3–5+ years of training history, can perform core lifts, Olympic lifts and CrossFit-style movements. Everyday Athlete is a balanced, performance-driven strength and conditioning program.
Train hard. Train smart. Progress without burning out.
Using a modernised Conjugate approach, you’ll build strength, speed, power, and the ability to produce force quickly, with targeted energy systems development in the conditioning work.
This stream gives you the intensity you love and the sustainability you’ve been missing to deliver an effective and balanced concurrent training program.
- Ideal for someone who has the availability to execute 4-6 days of training, prioritising the 4 main strength sessions.
- 4 Strength sessions per week
- Heavy Lower · Heavy Upper · Speed Lower · Speed Upper
- Heavy sessions build absolute strength. Speed sessions build speed and power.
- Mixed-modality and Zone 2 conditioning days
- 1 Active recovery day
- Sessions average 60–70 minutes
- Includes traditional barbell lifts, Olympic lifts, and CrossFit-style movements
- Conditioning supports strength sessions and recovery
Anyone who wants the flexibility to train across different formats without losing continuity.
Access all five training streams. Because every track is built on the same training philosophy, switching between them is seamless. When your life priorities shift, your training shifts with you - no starting over, no lost momentum.
A compact version of the 'Perform' stream. It's built for people who want to stay strong, fit, and capable — without having to reorganise their entire week around training. 3 priority strength days, with conditioning accessible via the Conditioned track for when you have time. This stream is ideal if your schedule changes week to week, you're returning to consistent training, or you simply want a realistic approach you can sustain year-round. The goal isn't to do more — it's to do what matters, consistently.
Two, full-body sessions target all major muscle groups within a limited training window. Build strength and support everyday performance even with reduced lifting frequency. Best suited for time-poor athletes, people returning to training, or anyone who wants to achieve meaningful results while training around a busy schedule.
Designed to complement all Everyday Athlete programs. It gives you structured conditioning options you can plug in around your lifting, without compromising recovery or strength progress. Sessions are built around targeted energy system development. You'll train everything from short, high-output efforts that build power and repeatability, through to longer, controlled work that improves aerobic capacity and recovery. In between, you'll see pacing-based intervals and mixed-modality sessions designed to teach you how to move efficiently under fatigue. Every session has a clear purpose, it's never just about getting tired for the sake of it.
Compatible with commercial gyms, CrossFit boxes, and well-equipped home gyms. Substitutions included for common equipment gaps.
Need further alternative movement or equipment substitutions?
Reach out via the in-app chat and one will be provided.
Payment transparency
Your bank will convert payments to your local currency automatically. A small conversion or foreign transaction fee may apply depending on your provider.
Billing: All subscriptions are billed monthly from your sign-up date via the TrainHeroic app in USD.
Cancellations and stream switches: Managed directly through your TrainHeroic account.
Try it for 30 days.
If you sign up, train consistently for 30 days, and feel like the programming isn't the right fit — email me and I'll refund your first month. The only condition is that you actually show up and give it a real go. This isn't for people who sign up and do nothing.