Andrew Cappadonia

Personal Training, Functional Training
Coach
Andrew Cappadonia

**Build the Basics** is a 6-week beginner training program designed to help you learn the fundamentals of exercise, build confidence, and create a consistent routine that you can carry forward.

You’ll complete **two simple resistance-training workouts each week**, designed to introduce you to the basics of strength training without feeling overwhelmed. Alongside your workouts, you’ll have **daily activity goals** to help you become more active and establish movement as a regular part of your day.

This program isn’t about doing everything perfectly or pushing yourself to your limits. It’s about learning where to start, building healthy habits, and showing up consistently.

Over the six weeks, you’ll develop a better understanding of how to exercise, gain confidence in your ability to train, and begin building a routine that fits into your life.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$60
Get Build the Basics
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Why Build the Basics?
Build Consistency Create a routine you can stick with. Learn the Basics Build confidence with fundamental exercises. Know Where to Start Take the guesswork out of getting active. Build Confidence Feel more comfortable exercising and training. Start Small Build sustainable habits without feeling overwhelmed.
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Stop Starting Over
You don't need another complicated workout plan that you follow for a few weeks and abandon. Build the knowledge, confidence, and habits to make exercise a regular part of your life. This program gives you a simple place to start—and the foundation to keep moving forward long after the six weeks are over.
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Lifetime Access
“Your six weeks don’t have to be one and done. Come back and repeat the program whenever you need structure to stay consistent, rebuild your routine, or create momentum. Use it as often as you need to keep building the habits that support a more active lifestyle.”
Features
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Access to your coaches
Access to your coach through the app to get questions answered.
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Programming 2 days per week
2 Full Body Strength Training Programs per week, Daily activity goals
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 6-week program
Sunday
Strength Session 1.1

A

Standard Warmup

1 x 5:00

B1

Goblet Squat

2 x 15

B2

WORLD'S GREATEST STRETCH

3 x 8

C

DB Bench Press

2 x 15

D

Lat Pulldown

2 x 15

E1

Single Leg Glute Bridge

2 x 15

E2

Side Plank

2 x 0:25

Sunday
Daily Activity Goal

A

Cardio

1 x 20:00

Monday
Daily Activity Goal

A

Cardio

1 x 20:00

Tuesday
Strength Session 2.1

A

Standard Warmup

1 x 5:00

B1

Kettlebell Deadlift

2 x 12

B2

Quad Stretch

3 x 0:15

C

Seated Dumbbell OverHead Press

2 x 15

D

DB Split Squat

2 x 15

E1

1-Arm DB Row

2 x 15

E2

Anti-Rotation Press

2 x 12

Tuesday
Daily Activity Goal

A

Cardio

1 x 20:00

Wednesday
Daily Activity Goal

A

Cardio

1 x 20:00

Thursday
Daily Activity Goal

A

Cardio

1 x 20:00

Friday
Daily Activity Goal

A

Cardio

1 x 20:00

Saturday
Daily Activity Goal

A

Cardio

1 x 20:00

Coach
More from Andrew Cappadonia
coach-avatar Andrew Cappadonia

FAQs
Who is this for?
This program is ideal for beginners who are unsure where to start with exercise and fitness. It's designed to help you build consistency, establish healthy habits, and gain confidence through a simple, structured approach to training. No prior experience is required.
How much communication will I get with the coach?
You'll be able to reach out with questions and get support a couple of times each week. This program is designed to give you the structure and guidance you need to build confidence and consistency on your own.
What if I need more individual accountability and support?
If you'd like more frequent communication, accountability, and a program tailored specifically to you, 1:1 coaching may be a better fit. Together, we'll create a plan built around your goals and lifestyle.
What if I miss a workout?
That's okay! This program isn't about being perfect, it's about building consistency. The goal is to complete your 2 workouts each week, and you can do them on whichever days work best for your schedule. If you miss a workout, just get back on track and keep moving forward.
What if I don't have certain equipment?
No problem! Exercise substitutions will be provided when possible, so you can adjust workouts based on the equipment you have access to while still getting great results. If a substitution isn't available, you can message the coach to get it sorted out.
Build the Basics
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