New

Move Stronger Training System

Ainsley Johnston

Women's Training, Strength & Conditioning, General Fitness, Functional Fitness, Personal Training
Coach
Coach Ainsley Johnston

This program is built for anyone who wants to train with purpose and feel more athletic in and out of the gym. Combining strength training, core work, conditioning and athletic-based movements, each workout is designed to improve total-body strength, movement quality, endurance, and confidence while remaining approachable for all fitness levels. Inspired by the same principles used to train athletes, this program helps everyday people move better, feel stronger, and build long-term resilience.

$49
Get Move Stronger Training System
benefit-image-0
Structured Training Approach
The structured training approach also helps increase energy levels, reduce injury risk, and create sustainable progress without unnecessary complexity.
benefit-image-1
Move Better and Get Stronger
A structured training program designed to build strength, improve muscle tone, enhance coordination and balance, and develop cardiovascular fitness and core stability. This approach helps you move better, feel more capable in daily life, and build a more athletic, resilient body.
Features
feature-icon
Programming 4 days per week
This program is a 4 day split. The split is Lower/Upper/Lower/Upper and core and conditioning is included.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells // Bench // Resistance Bands // Medicine Balls
Recommended
Barbell // Plates // Kettlebells // Trap Bar // Cables
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Tempo Goblet Squat

4 x 6

B

Reverse Lunges

3 x 5

C

RDL

3 x 8

D1

Plank W/ Leg Lift

3 x 10

D2

Band Rotations

3 x 8

E

Cardio

5 x 20

Monday
Week 1 Day 2

A

DB Bench Press

4 x 8

B

1-Arm DB Row

4 x 5

C1

Tall Kneeling Press

3 x 8

C2

Band Face Pull

3 x 12

C3

Side Plank

3 x 20

D1

Banded Tricep Pushdown

2 x 12

D2

DB Bicep Curls

2 x 12

Wednesday
Week 1 Day 4

A

Kettlebell Deadlift

4 x 5

B

Lateral Lunge

3 x 8

C1

Step Down

3 x 10

C2

High Plank Drag

3 x 10

D1

Medicine Ball Slam

3 x 30

D2

Sprint

3 x 30

D3

Wall Sit

3 x 30

Thursday
Week 1 Day 5

A

Lat Pulldown

4 x 8

B

Incline DB Bench Press

3 x 10

C1

Bicep Curl to Shoulder Press

3 x 10

C2

Bench Dips

3 x 10

C3

Farmers carry

3 x 40

D1

Paloff Press

3 x 10

D2

Hollow Hold

3 x 20

Coach
More from Ainsley Johnston
coach-avatar Coach Ainsley Johnston

B.S. in Exercise Science, NSCA-CPT, and CSCS-certified strength coach with experience training youth, college and general population clients. I help people build strength, confidence, and athleticism through evidence-based training for both everyday fitness and high performance.

closer-image-1
closer-image-2
Let's Train!

Whether your goal is to get stronger, feel healthier, improve performance in daily life, or train more like an athlete, this program provides a challenging but sustainable path to long-term results.

Get Move Stronger Training System
closer-image-3
FAQs
How many workouts are programmed each week?
There are 4 days of workouts available. The program is a Lower/Upper/Lower/Upper split. The program includes core and conditioning, as well as video demonstrations and notes on movements.
Who is this training program for?
This program is designed for the anyone who want to build strength, improve overall fitness, and move better in daily life. It’s ideal for beginners, recreational lifters, or anyone who wants a structured training plan.
What if I don't have a piece of equipment?
Most exercises in this program can be easily modified with alternative equipment or bodyweight variations. If something specific isn’t available, choose a similar movement pattern that targets the same muscles or training effect.
Move Stronger Training System
Join Today!