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Mighty in 8

Six Pack Si-Si

Coach
Sierra de Grasse

Get Mighty in Eight Weeks!

Looking to get stronger, challenge your limits, or simply mix up your current workout routine? The Mighty and Eight strength program is designed to transform your fitness in just 8 weeks. With five focused strength training sessions each week, plus a mobility workout that you can add on at any time, you’ll build solid strength while improving flexibility and recovery.

Whether you’re new to strength training or an experienced athlete looking for something fresh, this program provides structure, progression, and variety to keep you motivated and seeing results. Get stronger, feel better, and step up to your next level!

$75
Get Mighty in 8
Features
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Programming 6 days per week
Daily strength, conditioning, mobility and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
1. Dumbbells (various weights for progression) // 2. Kettlebell (for swings, optional but recommended) // 3. Bench or Sturdy Chair (for step-ups, chest press, and support // 4. Mat (for floor exercises like planks, core work, and stretchi // 5. Resistance Bands (optional for added resistance and variety) // 6. Jump Rope (optional for cardio or warm-up) // 7. Foam Roller (optional for mobility and stretching, recovery t
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Goblet Squat

4 x 12

B

Push-Up

3 x 15

C

DB Deadlift

4 x 10

D

Bent Over Row

3 x 12

E

Walking Lunges

3 x 20

F

Plank

3 x 0:45

Monday
Week 1 Day 2

A

Chest Press

4 x 12

B

DB Row

4 x 12

C

DB Bicep Curls

3 x 15

D

Tricep Kickbacks

3 x 15

E

DB Shoulder Press

4 x 10

F

Russian Twist

3 x 40

Tuesday
Week 1 Day 3

A

Goblet Squats

4 x 12

B

Reverse Lunges

3 x 20

C

Romanian Deadlift (RDL)

4 x 10

D

Glute Bridge

4 x 15

E

DB Step Up

3 x 24

F

Bicycle Sit-Ups

3 x 40

Wednesday
Week 1 Day 4

A

Plank

3 x 0:45

B

Russian Twist

3 x 40

C

Lying Leg Raise On Bench

3 x 20

D

Bicycle Sit-Ups

3 x 40

E

Biking

1 x 30:00

Thursday
Week 1 Day 5
Friday
Week 1 Day 6

A1

DB Thruster

3 x 1

A2

Burpee

3 x 15

A3

DB Snatch

3 x 16

A4

DB Swing

4 x 15

A5

Bicycle Sit-Ups

3 x 40

Saturday
Week 2 Day 0

Conditioning

A

Upper Stretch Circuit 1

Perform 4 rounds of the following: Arm Circles - 60 sec Chest Opener Stretch 60 sec

B1

Leg Swings

B2

Standing Hamstring Stretch

3 x 120

C1

Hip circles

4 x 60

C2

Kneeling Hip Flexor Stretch

3 x 60

D1

Lunge Walk with Rotation

3 x 30

D2

Forward Fold Stretch

3 x 60

E

WORLD'S GREATEST STRETCH

3 x 1:00

F

Pigeon Stretch

3 x 120

G

Inch Worm Walk

3 x 60

H

Couch Stretch (Hip Flexors)

3 x 2:00

I

Lateral Lunge in Place

3 x 20

J

Child's Pose

3 x 60

Coach
More from Six Pack Si-Si
coach-avatar Sierra de Grasse

Meet Sierra, Sierra’s passion is to help others to reach their full potential & give them the best tools to succeed. W/ a background that spans from bodybuilding to CrossFit & endurance sports, she’s seen it all—& knows that strength is the foundation for every form of exercise. Her mission? To teach people how to train the *right* way, with the education they need to build lasting results.

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Your Journey Starts Here

You’ve got the tools, the plan, & the support to make lasting changes. This 8-week program is about more than strength—it’s about building confidence & pushing limits. I’ll guide you every step, with workouts that challenge you & get results. Let’s crush y

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Mighty in 8
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