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EPT PERFORMANCE TRAINING CLUB

Gareth Sapstead

Strength & Conditioning

Coach

Gareth Sapstead MSc CSCS

You already know how to train. What you don't have is the time to write a proper programme, and that's usually the first thing to slip when life gets busy.

The EPT Performance Training Club gives you three strength sessions a week of 45 to 60 minutes, plus an optional fourth conditioning session. They're built around strength, muscle and athleticism, with joint-friendly exercise choices for people who want to keep training for decades. Training runs in phases of four to six weeks, each one leading into the next, so the program never runs out.

I'm Gareth Sapstead (MSc CSCS). For more than twenty years I've coached executives, lawyers, founders, world champions and Olympians, and the Club uses the same principles I use with my private clients.

What's included: • Three sessions a week, plus an optional fourth • Four to six week phases that build on each other • Demonstration videos, coaching notes and exercise alternatives • A phase briefing video at the start of every block • A monthly recorded Q&A answering members' questions • Monthly benchmarks and a leaderboard • The members' community

Who it's for: men and women aged 35+ who already train and have access to a commercial gym, or a well-equipped garage gym.

Price: founding membership is $39 a month for the first 50 members, kept for as long as you stay subscribed. After that, $49 a month. Cancel anytime.

$39 / mo

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Get stronger every phase.

Each phase builds on the last, so your lifts keep moving instead of stalling, and the monthly benchmarks give you the numbers to prove it.

Build strength and lean muscle.

Training designed to change your shape, not just tire you out, with the structure that makes progress last.

Stay athletic after 35.

Joint-friendly exercise choices, power, carries and conditioning that keep you capable for decades rather than months.

Never guess in the gym again.

Walk in knowing exactly what to do, how much, how hard and when to progress.

Training that fits a demanding life.

Three sessions of 45 to 60 minutes a week. You stay consistent without training taking over your week.

Features

Monthly Q&A with Gareth.

Send in your questions through the month, and Gareth answers them in a recorded video for the members’ library.

Programming 3 days per week

3 Strength-focused sessions each week of 45–60 minutes, plus an optional conditioning day. 4-6 week training phases with clear purpose and progression

Exercise Video Guidance

Video demos and coaching notes. Every exercise is shown and explained, with alternatives built into each session.

Benchmarks, leaderboard and community.

A monthly test so you can see your progress in numbers, plus a members’ community to train alongside.

Delivered through TrainHeroic.

Your sessions land in the app each week, and you log every set and track your progress from your phone.

Equipment

Required

Barbell // Dumbbells // Cable column // Bench // Kettlebells // Squat rack

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

Full Body Pulls

Thoracic Extension on Foam Roller

1 x 1:00

T-Spine Reach

1 x 1:00

Spider Crawls

1 x 12

Hip Thrust

2 x 20

Russian KB Swing

3 x 8

Weighted Chin Ups

4 x 5

Romanian Deadlift (RDL)

4 x 8

Chest-Supported DB Row

4 x 10

Prone Machine Hamstring Curl

3 x 6

Banded Pull Aparts

3 x 25

Thursday

Full Body Pushes

Dead Hang

2 x 40

Banded Push Up

2 x 6

Overhead Squat w/ PVC

2 x 6

Vertical Jump

3 x 5

Bench Press

4 x 8

DB Rear Foot Elevated Split Squat

3 x 8

Half-Kneeling DB Shoulder Press

3 x 10

Tempo Goblet Squat

3 x 8

Lateral Raise With External Rotation

3 x 12

Saturday

Full Body Beach Session (Glutes, Core, Arms)

Air Squat

2 x 15

Hand Release Push-Up

2 x 10

Band Face Pull

2 x 15

Barbell Hip Thrust

3 x 10

Barbell Ab Rollout

3 x 10

Hanging Knee Raise

3 x MAX

Iso Hold DB Curl

3 x 10

Cable Lying Triceps Extension

3 x 12

Coach

More from Gareth Sapstead

Gareth Sapstead MSc CSCS

For more than 20 years I've coached people who perform at a high level: execs, founders, and World champions. I'm a 3x published Author, and featured by the BBC, Men'sHealth and New York Times. The Club is the same thinking I use with my private clients, programmed for a group rather than one person. You get the principles, the standards and the same phased structure, at a fraction of the cost.

Your next session is already written.

Join the EPT Performance Training Club for $39 a month while founding places last. No contract, cancel anytime. Stay strong. Stay capable. Gareth

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FAQs

How is the programme delivered?

Through the TrainHeroic app on your phone. Your sessions appear in your calendar each week with videos, notes and space to log your training.

How much time does it take?

Three sessions a week of 45 to 60 minutes. The fourth session is optional and the program works fully without it.

What equipment do I need?

A commercial gym or well-equipped garage gym: barbells, racks, dumbbells, kettlebells, cable or bands. Each session includes alternatives in case something is busy or unavailable.

How experienced do I need to be?

You should be comfortable with the main lifts, such as squats, deadlift variations, presses and rows. If you're brand new to training, this isn't the right starting point.

I'm over 50, or carrying an old injury. Is it suitable?

The exercise selection is joint-friendly and built for people who want to keep training for decades, so age isn't a barrier. If an injury needs the plan built around it, though, coaching is the better fit.

What happens if I join partway through a phase?

You'll start on the current week. The first few sessions are a chance to learn the movements and find your weights, and the next phase begins fresh for everyone.

Can I cancel?

Yes, anytime, with no contract or minimum term. If you're a founding member and you cancel, the founding rate won't be available when you rejoin.

Is there any individual coaching?

Not inside the Club. You get the monthly Q&A and the community, but personal programme changes, nutrition plans and technique reviews are part of EPT Performance Coaching.

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