New

Be Strong - 5 Day

Jonathan Reid

Strength & Conditioning, Mobility

Coach

Jonathan Reid - Physio

BE STRONG — 8-Week Strength & Hypertrophy Program

Be Strong is an 8-week training program built around my own training routine, designed to help you build full-body strength, develop muscle and feel more capable both inside and outside the gym.

The program consists of two progressive phases, following a 5-day upper/lower split (Lower, Upper, Lower, Upper), using equipment available in most commercial gyms.

With a focus on progressive overload and getting stronger across key movements, Be Strong is designed to develop both strength and muscle mass

Built-In Mobility

Every session also includes 5 minutes of dedicated mobility work to help reduce stiffness, improve your movement and support long-term joint health.

The goal is simple: Get stronger, build muscle and become more capable in everyday life.

$70

Get Be Strong - 5 Day

Build Strength For Life

Build full-body strength, develop muscle and feel more capable both inside and outside the gym.

Built-In Mobility

Every session includes 5 minutes of dedicated mobility work to help reduce stiffness, improve your movement and support long-term joint health.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Strength, conditioning and skill training that’s accessible and challenging for intermediate athletes.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

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

Equipment

Required

Conventional Gym

Sample Week

Week 1 of 8-week program

Sunday

UPPER 1

Cardio

1 x 5:00

Incline Bench DB Y-Raise

3 x 10

Cable External Rotation 90/90

3 x 10

Barbell Bench Press

2 x 5-8

Wide Grip Cable Row

2 x 8-12

Bench Supported Single Arm Lat Pulldown

2 x 5-8

Machine Pec Flys

2 x 8-12

Cable Lateral Raises

2 x 8-12

Bench Supported Tricep Extension

2 x 8-12

Alternating DB Hammer Curl

1 x 8-12

Monday

LOWER 1

Cardio

1 x 5:00

Hip Weight Shift

3 x 10

Flamingo

3 x 30

SSB Squat

2 x 5-8

Barbell RDL

2 x 5-8

DB Split Squat

2 x 5-8

Single Leg Leg Extensions

2 x 8-12

Cossack Squat

2 x 5-8

Single Leg Calf Raise On Step

2 x 8-12

GHD Sit up

2 x 8-12

Wednesday

UPPER 2

Cardio

1 x 5:00

Incline Bench DB Y-Raise

3 x 10

Cable External Rotation 90/90

3 x 10

Shoulder Press

2 x 5-8

Incline Barbell Bench Press

2 x 5-8

Overhand Lat Pulldown

2 x 5-8

Single Arm DB Row

2 x 5-8

Barbell Bicep Curl

2 x 5-8

Bench Supported Tricep Extension

2 x 8-12

Thursday

LOWER 2

Cardio

1 x 5:00

Hip Weight Shift

3 x 10

Flamingo

3 x 30

Pendulum Squat

2 x 5-8

Copenhagen Plank

2 x 20

Single leg DB RDL

2 x 5-8

Single Leg Leg Extensions

2 x 8-12

Single Leg Calf Raise On Step

2 x 8-12

GHD Sit up

2 x 8-12

Friday

UPPER 2

Cardio

1 x 5:00

Side-lying Abductions

2 x 12

Prone T Raises

2 x 10

T-Bar Row

2 x 5-8

Dips

2 x 5-8

Seated Reverse Curl

2 x 5-8

Hip Thrust Machine

2 x 5-8

Seated Hamstring Curls

2 x 8-12

Toes to Bar

2 x 8-12

Coach

More from Jonathan Reid

Jonathan Reid - Physio

I've helped 1,000+ clients on their rehab and fitness journeys go from pain and injury to strong and resilient. This has lead to the creation of practical, proven programs that help you get stronger, move better and keep doing what you love.