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.

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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
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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
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Access to your coach
A coach to hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and mobility training that’s accessible and for anyone of any fitness level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
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Sample Week
Week 1 of 6-week program
Sunday
General Strength Day 1

A1

Foam Roll Routine

A2

Standing Stretch / Mobility Series

A3

Half Kneeling Hip Flexor Stretch w/ Reach

B1

Glute activation bridge

3 x 10

B2

Squat Jump

3 x 6

B3

Split Jump

3 x 6

C1

Hip Thrust

4 x 6

C2

Front Foot Elevated Split Squat

4 x 6

D1

Cable Crunch

4 x 10

D2

DB Side Bends

4 x 10

D3

Reverse Burpees

4 x 10

D4

GHD Sit-Up

4 x 12

E

Treadmill Work

1 x 1

Monday
General Strength Day 2

A1

Foam Roll Routine

A2

Stick Pass Through

1 x 8

A3

Around the Worlds

1 x 8

B1

Plank to Down Dog

1 x 8

B2

Plank

2 x 0:30

B3

Side Plank

2 x 0:30

C1

Bench Press

10, 8, 6, 4

C2

Med Ball Slam

C3

Ab Wheel Rollout

3 x 10

D1

Seated DB Shoulder Press

4 x 5

D2

EZ Bar Cable Curl

4 x 10

D3

Tricep Pushdown

4 x 10

E1

Flutter Kick

3 x 00:30

E2

Leg Raise

3 x 00:30

E3

Sit-up

3 x 30

Tuesday
Dynamic Mobility/Stability/Stretching 1

A

Foam Roll Routine

B

90/90 Hip Series

C1

Banded Monster Walks

1 x 10

C2

Lateral Band Walks

1 x 10

C3

Standing Banded Kickbacks

1 x 8

C4

Standing Banded Hip Abduction

1 x 8

C5

Standing Banded Fire Hydrant

1 x 8

C6

Standing Banded Scap Protraction & Raise

1 x 8

D1

Elevated Pigeon Stretch

2 x 6

D2

Half Kneeling Hip Flexor Stretch w/ Reach

2 x 6

D3

Hip Adductor Mobilization

2 x 6

E1

Staggered Stance Pogo Jumps

2 x 12

E2

Single Leg Hurdle Hops

2 x 10

E3

Depth Drop to Vertical Jump

2 x 5

E4

Med Ball Vertical Pogo to Sumo Squat

2 x 12

F1

Half Kneeling Hip CARs

2 x 4

F2

Med Ball Good Mornings into Squat

2 x 8

F3

Half Kneeling Med Ball Lateral Lunge

2 x 8

F4

Floor Shoulder Rotation Mobility

2 x 8

G1

Single Arm SL Cable Row

2 x 8

G2

Alternating KB Split Squat Drop Catch

2 x 10

G3

Dead Bug

2 x 12

H1

Banded Spanish Squat

2 x 10

H2

Med Ball Cossack Squat

2 x 10

H3

RNT Split Squat

2 x 6

H4

Half Kneeling Ankle Dorsiflexion Mobility

2 x 10

H5

Rear Foot Elevated Quad Stretch

2 x 30

Wednesday
General Strength Day 3

A1

Foam Roll Routine

A2

Elevated Pigeon Stretch

1 x 8

A3

Deep Squat Hold w/ T-Spine Rotations

1 x 6

B1

Goblet Squat

8, 6, 4, 4

B2

Box Jumps

4 x 8

C1

Hex Bar Deadlift

4 x 6

C2

Bent Over Row

4 x 8

C3

Seated Lat Pulldown

4 x 8

D

Airdyne

10 x 10

Thursday
General Strength Day 4

A1

Foam Roll Routine

A2

Stick Pass Through

1 x 8

B1

Band Pull Aparts

2 x 20

B2

TRX Y Fly

2 x 8

B3

Incline Cuban Press

2 x 8

C1

Incline Bench Press

10, 8, 6, 4, 4

C2

Chin-Up

10, 10, 8, 8

D1

Seated Chest Fly Machine

10, 10, 8, 8

D2

Seated Close Grip Cable Row

10, 10, 8, 8

D3

Close Grip DB Chest Press

10, 8, 6, 6

E1

Barbell Bicep Curl

3 x 8

E2

DB Incline Bench Tricep Extension

3 x 8

E3

SA Cable Bicep Curl

3 x 8

E4

JM Press

3 x 8

Friday
Med Ball Conditioning Day

Dynamic Stretching

A

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

B

Stationary Bike

1 x 5:00

Med Ball Circuit

C

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
coach-avatar Meghan Boyd

Professional Overseas Basketball Player // Colorado State Alumni // Idaho Native // CPT, CNC

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Build Strength That Lasts.

Designed to help you build strength, move better, and feel more confident in your body.

Get 6wk Strength Training Program
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FAQs
Who is this program for?
This program is built for adults, whether you’re an athlete, a parent, a student, or just someone looking to feel stronger and move better. It’s designed to meet you where you are, regardless of your current fitness level.
How long does each session take?
No workout should go longer than an hour and a half. You have the freedom to move at your own pace as well.
6wk Strength Training Program