6wk Strength Training Program

MB Sports Performance

General Fitness, Weightlifting, Mobility, Functional Fitness, Custom Programming

Coach

Meghan Boyd

Want to lift and look lean, but don’t know where to start? This program is for YOU.

Whether you're getting back into the gym or trying to break through a plateau, this 6-week strength training program is built to deliver real results. With structured progression and clear, easy-to-follow guidance, you’ll train with purpose every single session.

Designed around a smart, balanced weekly structure, this program targets every major muscle group while also improving mobility and conditioning. You’ll build strength, move better, and feel more capable — all in one efficient plan.

Athlete or not, this program is for all fitness levels. Whether you're rebuilding consistency, chasing performance goals, or just want to make everyday life feel easier, this plan meets you where you are — and pushes you forward.

$35

Get 6wk Strength Training Program

Simple Balanced Strength Training

By focusing on compound lifts and structured progression, you’ll build real-world strength that translates beyond the gym. The balanced weekly split targets all major muscle groups, helping you improve overall performance while preventing imbalances

Recovery & Conditioning

Increase joint health and range of motion with dedicated mobility days. The conditioning day rounds out the week with high-energy work that boosts cardiovascular health, increases endurance, and supports fat loss, without sacrificing strength gains

Features

Access to your coach

A coach to hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and mobility training that’s accessible and for anyone of any fitness level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder all through an app

Equipment

Required

Barbell, Plates, and Conventional Gym Equipment

Recommended

Hex Bar, Resistance Bands, Slantboard

Sample Week

Week 1 of 6-week program

Sunday

General Strength Day 1

Foam Roll Routine

Standing Stretch / Mobility Series

Half Kneeling Hip Flexor Stretch w/ Reach

Glute activation bridge

3 x 10

Squat Jump

3 x 6

Split Jump

3 x 6

Hip Thrust

4 x 6

Front Foot Elevated Split Squat

4 x 6

Cable Crunch

4 x 10

DB Side Bends

4 x 10

Reverse Burpees

4 x 10

GHD Sit-Up

4 x 12

Treadmill Work

1 x 1

Monday

General Strength Day 2

Foam Roll Routine

Stick Pass Through

1 x 8

Around the Worlds

1 x 8

Plank to Down Dog

1 x 8

Plank

2 x 0:30

Side Plank

2 x 0:30

Bench Press

10, 8, 6, 4

Med Ball Slam

Ab Wheel Rollout

3 x 10

Seated DB Shoulder Press

4 x 5

EZ Bar Cable Curl

4 x 10

Tricep Pushdown

4 x 10

Flutter Kick

3 x 00:30

Leg Raise

3 x 00:30

Sit-up

3 x 30

Tuesday

Dynamic Mobility/Stability/Stretching 1

Foam Roll Routine

90/90 Hip Series

Banded Monster Walks

1 x 10

Lateral Band Walks

1 x 10

Standing Banded Kickbacks

1 x 8

Standing Banded Hip Abduction

1 x 8

Standing Banded Fire Hydrant

1 x 8

Standing Banded Scap Protraction & Raise

1 x 8

Elevated Pigeon Stretch

2 x 6

Half Kneeling Hip Flexor Stretch w/ Reach

2 x 6

Hip Adductor Mobilization

2 x 6

Staggered Stance Pogo Jumps

2 x 12

Single Leg Hurdle Hops

2 x 10

Depth Drop to Vertical Jump

2 x 5

Med Ball Vertical Pogo to Sumo Squat

2 x 12

Half Kneeling Hip CARs

2 x 4

Med Ball Good Mornings into Squat

2 x 8

Half Kneeling Med Ball Lateral Lunge

2 x 8

Floor Shoulder Rotation Mobility

2 x 8

Single Arm SL Cable Row

2 x 8

Alternating KB Split Squat Drop Catch

2 x 10

Dead Bug

2 x 12

Banded Spanish Squat

2 x 10

Med Ball Cossack Squat

2 x 10

RNT Split Squat

2 x 6

Half Kneeling Ankle Dorsiflexion Mobility

2 x 10

Rear Foot Elevated Quad Stretch

2 x 30

Wednesday

General Strength Day 3

Foam Roll Routine

Elevated Pigeon Stretch

1 x 8

Deep Squat Hold w/ T-Spine Rotations

1 x 6

Goblet Squat

8, 6, 4, 4

Box Jumps

4 x 8

Hex Bar Deadlift

4 x 6

Bent Over Row

4 x 8

Seated Lat Pulldown

4 x 8

Airdyne

10 x 10

Thursday

General Strength Day 4

Foam Roll Routine

Stick Pass Through

1 x 8

Band Pull Aparts

2 x 20

TRX Y Fly

2 x 8

Incline Cuban Press

2 x 8

Incline Bench Press

10, 8, 6, 4, 4

Chin-Up

10, 10, 8, 8

Seated Chest Fly Machine

10, 10, 8, 8

Seated Close Grip Cable Row

10, 10, 8, 8

Close Grip DB Chest Press

10, 8, 6, 6

Barbell Bicep Curl

3 x 8

DB Incline Bench Tricep Extension

3 x 8

SA Cable Bicep Curl

3 x 8

JM Press

3 x 8

Friday

Med Ball Conditioning Day

Dynamic Stretching

Just 1 round of each (depending on space you can do these in place or walking) -Lying Figure Four Stretch: Hold 30s each -Butterfly Stretch: Hold 30s -Half Kneeling Hip Flexor Stretch w/ Reach: Hold 5s then allow your hips to come back and then hold again for 5s (5x) -Frankenstein Stretch: 10 each leg -Quad Stretch: 10 each leg -Hamstring Scoops: 10 each leg -A Skips: 10 steps -Pogo Jump: 10 total

Stationary Bike

1 x 5:00

Med Ball Circuit

30s ON: 30s OFF 1 round -Squat to Overhead Press -Split Squat -Squat to Jump -Lateral Lunge -Russian Twists -Bicep Curl -Front Raise to Press -Push Up + Tap (go on knees if needed) -Laying Chest Toss -Sit Ups -Slams -Plank Pass

Coach