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Foundations: Strength, Fitness, Longevity

Train608

Coach
David McKercher

Build Strength. Boost Energy. Feel Your Best.

This program is designed for adults looking to improve their overall health, fitness, and lifestyle in a sustainable way. Whether you're starting fresh or getting back into a routine, you'll build a strong foundation in key areas like mobility, flexibility, strength, aerobic capacity, and body composition-all essential for long-term health and well-being.

With three strength-focused days and three aerobic-based days per week, this program sets you up for success by developing the fundamental skills and habits needed to enhance your fitness and create lasting, positive changes in your life.

Start where you are. Build from there.

$100
Get Foundations: Strength, Fitness, Longevity
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Improved Strength, Muscle & Bone Density
Build a solid foundation of strength with progressive resistance training, Improving strength in a sustainable and attainable way.
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Enhanced Mobility & Flexibility
Warm ups, Dynamic Movement Prep and intra Mobility give users the opportunity top Increase their range of motion and reduce stiffness, making movement easier and decreasing the risk of injury.
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Better Cardiovascular Health
Aerobic training improves heart health, endurance, and overall energy levels, so you can keep up with life’s demands.
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Improvements in body composition
A combination of strength and aerobic work helps burn fat, build lean muscle, and create a healthier body composition over time.
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Sustainable Habits for Long-Term Health
Develop consistent exercise and wellness routines that support lasting physical fitness, mental clarity, and overall well-being.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
3x/week of both strength and Aerobic work designed to create a well balanced and sustainable approach to fitness.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Access to a gym is important, access to TrainHeroic is required
Equipment
Required
Dumbbells // Bench // Barbell // Weight Plates // Medicine Balls // Bands
Recommended
Kettlebells // Sandbags
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A1

Spiderman crawl to vertical rotation

2 x 2

A2

Static Side pillar hold

2 x 0:30

B1

KB goblet squat hold

3 x 20

B2

KB goblet squat

3 x 10

C

Back Squat

5 x 5

D1

DB step up

5 x 10

D2

DB lateral lunge

5 x 10

D3

Single Arm Dumbbell row (Bench)

5 x 12

Tuesday
Week 1 Day 3

A

Echo Bike

2 x 4:00

Wednesday
Week 1 Day 4

A1

Inchworm

2 x 6

A2

Contralateral Deadbug

2 x 0:45

A3

Front Pillar hold

2 x 0:30

B

Bench Press

5 x 5

C1

Single arm seated Arnold press

5 x 12

C2

Lat Pulldown

5 x 10

C3

Standing Teapot

5 x 10

Thursday
Week 1 Day 5

A

Run

1 x 24:00

Friday
Week 1 Day 6

A1

Knee hug lunge to horizontal rotation

1 x 3

A2

Landmine Bar Twist

3 x 10

A3

See-saw walk

3 x 3

B

Deadlift

5 x 5

C1

DB lateral lunge

5 x 5

C2

Suitcase Kettle bell deadlift

5 x 10

C3

Med ball toe kick

5 x 10

Saturday
Week 1 Day 7

A

Echo Bike

4 x 2:00

Coach
More from Train608
coach-avatar David McKercher

Head Coach/Owner

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Stronger. Healthier. Built for Life.

Your journey starts here—commit, show up, and feel the difference. Let’s get to work and make health a priority and fitness a habit.

Get Foundations: Strength, Fitness, Longevity
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