Foundation 8: Build The Habit
Five-Five Performance
General Fitness, Functional FitnessFOUNDATION 8 is an 8-week strength and conditioning program designed for people ready to get back in shape — without burnout, intimidation, or chaos.
This program blends machines and free weights to build real-world strength, improve conditioning, and restore confidence in the gym. Every workout is full-body, scalable, and designed to support long-term consistency.
Who It’s For
People restarting fitness Busy adults who want results without extremes Anyone tired of programs that beat them up
What’s Included
3 full-body strength days per week 2 structured cardio days Progressive 8-week plan Coaching notes every session Delivered through TrainHeroic
The Goal
Build habits. Build strength. Build momentum.
Prep
A
Dynamic Stretch + Warm Up
This will be done at the start of every training day. Take your time, maximize intent on each movement. Knee Hugs x 15yds Quad Pull x 15yds Hip Cradle x 15yds Lateral Lunge x 15yds Fire Hydrants x 5 each side Quadruped Hip Circles x 5 each side Glute Bridge x 10 Push Up to Downward Dog x 5 Bodyweight Squats x 10
B
Goblet Squat
3 x 10
C
Machine Chest Press
3 x 10
D1
Lat Pulldown
3 x 10
D2
Seated Machine Leg Curl
3 x 12
E
DB Reverse Lunge
2 x 8
F
Cable Crunch
2 x 10
A
Conditioning Options
Prep
A
Dynamic Stretch + Warm Up
This will be done at the start of every training day. Take your time, maximize intent on each movement. Knee Hugs x 15yds Quad Pull x 15yds Hip Cradle x 15yds Lateral Lunge x 15yds Fire Hydrants x 5 each side Quadruped Hip Circles x 5 each side Glute Bridge x 10 Push Up to Downward Dog x 5 Bodyweight Squats x 10
B
Deadlift Variation
3 x 8
C
Seated Cable Row
3 x 10
D1
Seated DB Shoulder Press
3 x 8
D2
Leg Extension
3 x 12
E1
Cook Hip Lift
3 x 12
E2
Pallof Press
3 x 10
Prep
A
Dynamic Stretch + Warm Up
This will be done at the start of every training day. Take your time, maximize intent on each movement. Knee Hugs x 15yds Quad Pull x 15yds Hip Cradle x 15yds Lateral Lunge x 15yds Fire Hydrants x 5 each side Quadruped Hip Circles x 5 each side Glute Bridge x 10 Push Up to Downward Dog x 5 Bodyweight Squats x 10
B
DB Split Squat
3 x 8
C
DB Incline Bench Press
3 x 10
D1
Seated Row
3 x 10
D2
Hip Thrust
3 x 12
E
DB Lateral Raise
3 x 12
F
Farmers carry
3 x 40
Prep
A
Dynamic Stretch + Warm Up
This will be done at the start of every training day. Take your time, maximize intent on each movement. Knee Hugs x 15yds Quad Pull x 15yds Hip Cradle x 15yds Lateral Lunge x 15yds Fire Hydrants x 5 each side Quadruped Hip Circles x 5 each side Glute Bridge x 10 Push Up to Downward Dog x 5 Bodyweight Squats x 10
B
Conditioning Options
C1
DB Bicep Curls
4 x 10
C2
Tricep Pushdown
4 x 10
C3
DB Reverse Fly
4 x 10
Strength/Power
D
Core Circuit
Core Circuit: 20 Crunches 20 Side Bends each side 20 Russian Twist 20 Toe Touches 20 Superman's 20 Bicycle's
