8 Week Foundations Program: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Weightlifting, Bodybuilding, Strength & Conditioning, Functional Training

Coach

Ashwini Kher

You keep saying you don't have time. Three days a week. That's all this takes. Foundations is an 8-week gym program built for guys who are busy, new, or tired of walking into the gym with no plan. Every session is 60-75 minutes of structured training that builds real strength. Open the app, follow the workout, get out. No guessing, no wasted time, no excuses.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$30

Get 8 Week Foundations Program

Results on Just 3 Days a Week

You don't need to live in the gym. Three days per week of focused, intense training is enough to build real strength and add muscle, if the programming is right. This isn't a watered-down plan for lazy people. It's a smart plan for busy ones. Every session is 60-75 minutes of work that actually matters.

The Most Proven Program I've Ever Built

The free 4 Week Training Protocol has been downloaded over 40,000 times. Thousands of guys have called it the best program I've ever written. Foundations takes those same proven concepts and stretches them into a full 8-week progression. More time to build. More time to grow. Twice the results.

You'll Actually Know What You're Doing

Every concept is explained. Every exercise has a video demo. You're not just following a list of sets and reps, you're learning why each one matters. By the end of eight weeks you'll understand how muscle grows, how strength builds, and how to keep progressing long after this program ends.

Strength That Shows Up In Real Life

This isn't about getting a pump for a mirror selfie. You'll be moving heavier weight each week. Carrying groceries without thinking about it. Keeping up with your kids. Feeling solid when you stand up. The kind of strong that other people notice without you having to say a word.

No Experience Required

If you've never followed a real program before, good. That's exactly who this was built for. Every movement is demonstrated. The app walks you through each day. And there are 25,000+ guys in the community who started right where you are and will help you through it. You're not figuring this out alone.

Features

25,000+ Member Private Community

Thousands of guys running the same programs. Ask questions, share progress, get answers from me directly. You're not alone here.

Programming 3 days per week

hree focused gym sessions per week. Every set, every rep, every exercise planned out. Just open the app and go.

Full Access in the Training App

Your whole program lives in the app. Video demos for every exercise. Track your weights and watch your numbers climb each week.

A Meal Plan You'll Actually Follow

Real food that fuels strength and muscle growth. No crazy diet you'll quit in two weeks. Simple habits that actually stick.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 8-week program

Sunday

Chest & Back - A

Barbell Bench Press

5 x 8

Wide Grip Pull Ups

Incline DB Bench Press

8, 8, 8, 6, 6

Lat Machine Wide Grip Pulldown

10, 10, 10, 8, 8

Incline DB Fly

10, 10, 10, 8, 8

1-Arm DB Row

8, 8, 8, 6, 6

Crush Press

10, 10, 10, 8, 8

Bent Over Row

10, 10, 10, 8, 8

Cable Seated Row

8, 8, 8, 6, 6

Dips

Tuesday

Legs - A

Barbell Back Squat

10, 8, 6, 6, 6

Leg Press

10, 10, 8, 8, 8

Standing Machine Calf Raises

12, 12, 10, 10, 10

Leg Extension

10, 10, 8, 8, 8

Seated Leg Curl

10, 10, 8, 8, 8

DB Walking Lunge

5 x 10

Goblet Squat

5 x 8

Thursday

Shoulders & Arms - A

Seated DB Shoulder Press

8, 8, 6, 6, 6

Barbell Bicep Curl

8, 8, 6, 6, 6

Barbell Skullcrusher

8, 8, 6, 6, 6

Standing DB Upright Row

10, 10, 8, 8, 8

Single Arm Dumbell Preacher Curl

8, 8, 6, 6, 6

Seated DB Tricep Extension

10, 10, 8, 8, 8

DB Front Raise

8, 8, 6, 6, 6

Cable Facepull

10, 10, 8, 8, 8

Cable Bicep Curl

10, 10, 8, 8, 8

V-Bar Cable Tricep Pressdown

10, 10, 8, 8, 8

Cable Lateral Raise

10, 10, 8, 8, 8

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

Everyone Starts Somewhere. Start Here.

Every guy started exactly where you are right now. Zero experience, zero confidence, and a hundred reasons not to start. Eight weeks from now you'll wish you started today. One payment. Lifetime access. Instant delivery. And if it's not for you, email me.

Get 8 Week Foundations Program

FAQs

What if I've never worked out before?

Then this is literally the program I'd hand you. It's called Foundations for a reason. Every exercise has a video demo. The app tells you exactly what to do. And you've got an entire community of guys who started at zero and are now helping other beginners. You'll be fine.

Only three days a week? Is that enough?

Yes. Three days of focused, structured training beats six days of wandering around the gym with no plan. This program is built around the science of progressive overload, meaning every week pushes you further than the last. The results come from the structure, not the volume.

Who is this training for?

The guy who's tired of winging it. The guy who keeps saying he'll start Monday. The guy who wants real results but can only get to the gym three days a week. If that's you, this is your program.

Will this work for me?

I give you the plan, the app, the nutrition guidance, and the support. The results come from you picking them up and using them. Every guy who's gotten results did it the same way, they showed up, followed the plan, and didn't quit when it got hard. That's the only secret.

Is this actually legit?

I'm not going to sit here and convince you. Go to the Iron Forge Brotherhood Facebook group with 25,000+ members. Ask any of them. These are regular guys with jobs and families who've run my programs and posted their results. Let them tell you.

How do I get the program?

You pay, you get it. Instantly. Delivered to your email and loaded into the training app. You could start your first session today.

The Proof