Simple Strength & Fitness, (Intermediate/Advanced): Training by English Steve in TrainHeroic

Step Two Fitness

Functional Fitness, Strength & Conditioning, Bodybuilding, Powerlifting

Coach

English Steve

"Simple Strength & Conditioning: Build Muscle, Gain Strength, Get Fit, and Sculpt an Athletic Physique"

This isn’t just about getting stronger—it’s about building a powerful, well-conditioned body that looks as good as it performs.

✔ Smart, structured programming to drive consistent gains in strength and size
✔ Strength + conditioning blend for muscle definition, power, and endurance
✔ Injury mitigation built-in, so you can train hard and stay in the game
✔ A leaner, more athletic physique—because strength should look the part

No fluff. No wasted effort. Just real progress every single week.

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

$30

Get Simple Strength & Fitness, (Intermediate/Advanced)

Get Strong

Strength is vitally important for everyone. Whether you want to chase PBs, boost your confidence, look good on the beach or set the groundwork for later in life, training for maximal strength is a worthwhile part of your plan. This program will get you strong AF without unnecessary risk of injury.

Build Muscle

Keeping and building quality muscle tissue, again, has many benefits ranging from a well functioning body, a healthy metabolism, looking and feeling like a superhero and protecting us as we age.

Build Your Engine

A solid cardio-respiratory system is a must for a healthy body. This program keeps it interesting without long slogs on the stairmaster, (unless you enjoy that), and will have you moving and feeling like a well oiled machine.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

Week 1 of 7-week program

Sunday

Week 1 Day 1

Prep

Full Body Warm Up

Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5/5 Med Ball Shot Putt

Bench Press

5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %

Kickstand Hinge + Rotational Press

4 x 6

DB RDL

4 x 6

Landmine Rotational Press

4 x 6

KB Clean & Push Press

3 x 8

Physioball Leg Curl

3 x 12

Push-Up

1 x 50

Monday

Week 1 Day 2

Prep

Full Body Warm Up

Goblet Squat

5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %

DB Good Morning

4 x 8

1-Arm DB Row

4 x 8

Front Rack KB lunge

4 x 6

Ring Row w/Rotation

3 x 8

KB Curtsy Lunge

3 x 8

Air Squat

1 x 100

Explosive Band Pull Down

3 x 20

Tuesday

Week 1 Day 3

Prep

Full Body Warm Up

Circuit

Set a custom interval of 30 seconds work, 15 seconds rest for 48 rounds, (36 minutes). Perform the following as a circuit using the intervals above. 1: Backwards Sled Walk with bodyweight on sled 2: KB Windmill Left Side 3: SA Front Rack Carry Left 4: Standing Band Chop Right to Left 5: Dragon Flag or Leg Lowers 6: Battle Rope Lateral Waves Alternate sides each round on unilateral exercises, (if round 1 is windmill left, round 2 should be windmill right)

Wednesday

Week 1 Day 4

Prep

Full Body Warm Up

Circuit

Block A 3 minutes of 30 seconds Battle Ropes, (make waves as fast as possible) 30 seconds Prowler/Sled Push, (use a weight that you can run but not sprint with) After 3 minutes, immediately start 3 minutes on a Row-erg at a pace that you can recover to and maintain nasal only breathing. Immediately after the row start the next block Block B 3 minutes of 30 seconds Burpees 30 seconds Box Jumps After 3 minutes, immediately start 3 minutes on a Ski-erg at a pace that you can recover to and maintain nasal only breathing. Immediately after the ski start the next block Block C 3 minutes of 30 seconds Med Ball Rugby Pass Right Side 30 seconds Med Ball Rugby Pass Left Side After 3 minutes, immediately start 3 minutes on a Bike-erg at a pace that you can recover to and maintain nasal only breathing. Repeat from Block A once more.

Thursday

Week 1 Day 5

Prep

Full Body Warm Up

Trap Bar Deadlift

5, 5, 5, 5, 20 @ 50, 60, 70, 80, 60 %

Narrow Push Ups

4 x 8

Landmine Snatch

3 x 4

3 Point Iso Chin Up

3 x 5

Single Arm Landmine Row*

3 x 10

DB Step Up

3 x 8

Cable Bicep Curl

15, 15, MAX

Tricep Rope Pulldowns

15, 15, MAX

DB Lateral Raise

3 x 12

Friday

Week 1 Day 6

Circuit

Use today as a catch up day for anything you missed during the week or as an extra aerobic session, (low intensity). By all means do something off plan; some boxing/gymnastics/play tennis with a friend.... don't get stuck unnecessarily to the gym.

Saturday

Week 1 Day 7

Circuit

Coach