Formula F.I.T.T.

Coach
Coach Eve Webber

Build your foundation with this 12-week basic strength training program designed to help you progress systematically. With four training days per week, this program uses periodization to gradually increase intensity every four weeks, helping you build strength and hit new milestones. Perfect for lifters of all levels looking to get stronger, stay consistent, and see results.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$37
Get Basic Strength
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Benefits
-Full body workout -Multi joint movements to build overall strength -Easy to implement with your current endurance program
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 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Recommended
Barbell // dumbbells // Stability ball //  
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Sample Week
Week 1 of 12-week program
Sunday
S&C Week 1 Day 1

A

Heroic Warm-up

B

Bench Press

15, 15, 12, 12, 12

C

Kneeling Push up

5 x 15

D

Standing Jobes

3 x 15 @ 3 lb

E

Shoulder Press

15, 15, 12, 12, 12

F

DB Overhead Tricep Extension

15, 15, 12, 12, 12

G

Supine Pelvic Tilts

3 x 10

H

Glute Bridge-Pilates

3 x 15

I

Post WO Stretch

1 x 5:00

Monday
S&C Week 1 Day 2

A

Heroic Warm-up

For Completion

B

Air Squat

6 x 25

C

Sumo Deadlift

15, 15, 12, 12, 12

D

Split Squat

12, 12, 10, 10, 10

E

Stability Ball Hamstring Curls

4 x 12

F

Lateral Squat Step

4 x 15

G

Plank

4 x 0:30

H

Russian Twist

3 x 15

I

Full Body Stretch

1 x 15:00

Tuesday
S&C Week 1 Day 3

A

Heroic Warm-up

For Completion

B

Bench Press

15, 15, 12, 12, 12

C

Kneeling Push up

5 x 15

D

Standing Jobes

3 x 15 @ 3 lb

E

Shoulder Press

15, 15, 12, 12, 12

F

DB Overhead Tricep Extension

15, 15, 12, 12, 12

G

Supine Pelvic Tilts

3 x 10

H

Glute Bridge-Pilates

3 x 15

I

Post WO Stretch

1 x 5:00

Wednesday
S&C Week 1 Day 4

A

Heroic Warm-up

For Completion

B

Air Squat

6 x 25

C

Sumo Deadlift

15, 15, 12, 12, 12

D

Split Squat

12, 12, 10, 10, 10

E

Stability Ball Hamstring Curls

4 x 12

F

Lateral Squat Step

4 x 15

G

Plank

4 x 0:30

H

Russian Twist

3 x 15

I

Full Body Stretch

1 x 15:00

Coach
More from Formula F.I.T.T.
coach-avatar Coach Eve Webber

With 28+ years of experience in strength & conditioning, sports performance & post rehab training, Coach Eve's dynamic experience allows her to bring dynamic programming, modifications & motivation to her coaching.

More from Formula F.I.T.T.

programs
Basic Strength
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