Initiate

Club HPL

Personal Training, Functional Fitness, General Fitness, Weightlifting

Coach

Femi Yemi-Ese

Initiate is a 10-week, 4-day/week strength training program built to lay your foundation. Designed with a linear progression model, you’ll train all 7 fundamental movement patterns across an Upper/Lower split. Expect smart structure, minimal fluff, and steady results. Perfect for those ready to build real strength, work capacity, and move with purpose without wasting time guessing. Start here, master the basics, and stay ready for whats next.

$35

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Build a Real Foundation

Initiate locks in all 7 fundamental movement patterns, helping you move better, train smarter, and avoid setbacks. It’s not just about lifting more — it’s about lifting well.

Progress Without Guesswork

With linear periodization and intentional structure, every session builds on the last. You’ll get stronger and more capable week after week — no fluff, no wasted effort.

Improve Strength + Work Capacity

This isn’t just a “strength” program — it’s designed to build your ability to sustain quality work over time. Better movement, more durability, and long-term performance gains.

Features

Access to your coaches

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

Programming 4 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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbell

Recommended

10-20yds of space to move

Sample Week

Week 1 of 10-week program

Sunday

Week 1 Day 1

BB Bench Press

4 x 8 @ 7

Flat DB Bench Press

4 x 10 @ 7

Seated Cable Face Pull

4 x 12 @ 7

SA DB Row

4 x 12 @ 7

DB Curl to Press

3 x 10 @ 7

Alt DB Bicep Curl

3 x 10 @ 7

Oblique Reach Thru

3 x 1:00

Monday

Week 1 Day 2

BB Back Squat

4 x 8 @ 7

DB Goblet Squat

3 x 12 @ 7

DB REV Lunge

3 x 8 @ 7

DB RDL

3 x 10 @ 7

Single Leg Glute Bridge

3 x 10 @ 7

Standing DB Calf Raise

3 x 15 @ 8

MB Full Crunch

3 x 1:00

Wednesday

Week 1 Day 4

Neutral Grip Pull Up

4 x 10 @ 7

Inverted Rows Supinated

3 x 10 @ 7

Push Up

3 x 10 @ 7

Alt DB Bentover Row

3 x 1:00 @ 7

DB Single Arm Shoulder Press

3 x 10 @ 7

Ab Rollout

3 x 12 @ 7

Thursday

Week 1 Day 5

BB RDL

4 x 8 @ 7

Hip Thrust

3 x 12 @ 7

DB Walking Lunges

3 x 10 @ 7

DB Step Ups

3 x 8 @ 7

DB Seated Single Leg Calf Raise

3 x 15 @ 7

Oblique Side Bend

3 x 10 @ 8

Coach

More from Club HPL

Femi Yemi-Ese

Femi is a CSCS-certified performance coach with experience training elite athletes and high-performing professionals. His approach is focused on mastering the fundamentals, building real strength, and improving movement quality. Initiate delivers the same system he uses to develop strong, resilient, and capable clients across sport and life.

This is where it starts.

No fluff. No shortcuts. Just a structured plan to help you build strength, master movement, and lay the foundation for long-term performance. If you're ready to train with purpose, Initiate is the first step.

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FAQs

Do I need access to a full gym?

Yes, Initiate is designed for a standard gym setup. You’ll need access to barbells, dumbbells, a squat rack, and basic cable or pull-up equipment.

Is this program beginner-friendly?

Initiate is perfect for those who want to solidify their foundation. Whether you're new to training or returning with gaps in consistency, this program builds you from the ground up.

Customer Reviews

Overall Rating

Initiate

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