New

Everyday Athlete

Train Kaizen

Strength & Conditioning, Functional Fitness, Weightlifting, Powerlifting
Coaches
Tom Sheppard and Naomi Sheppard

Everyday Athlete is built for those who want it all: Strength, Athleticism, Power, and Conditioning in one complete package.

But if you WANT it all, then you have to DO it all.

This four-day-per-week program is designed to advance every facet of your performance.

Through a strategic blend of heavy lifting, plyometrics, loaded carries, HIIT, and more, you’ll build the kind of strength and resilience that translates beyond the gym, into everything you do.

Become the athlete you were meant to be, Everyday.

$29 / mo
Start My 7-Day Free Trial
benefit-image-0
Cover All Your Bases
Get everything you need from a single program. No more program hopping throughout the year to keep you "well balanced", get it all in one place.
benefit-image-1
Variety of Methods
No more boring workouts. Utilize a variety of methods to improve your mobility, strength, power and conditioning all at once. From plyometrics, to heavy lifting, to loaded carries and loaded stretching. This program has it all.
benefit-image-2
Adapted to your Body Proportions
Choose your main lifts based on your body proportions, making it more specific to your body and its needs.
benefit-image-3
Built-in Deloads
Every training block has a built-in deload to keep you recovering and performing at your best long term.
benefit-image-4
Integrated Progression System
Training sessions, weeks and blocks that build on each other to keep you progressing. Training methods scale in intensity from block to block as the system progresses.
Features
feature-icon
Ongoing Support from your coaches.
Have our coaches help you every step of the way.
feature-icon
Programming 4 days per week
Stimulate everything twice per week with a Push/Pull/Leg/Full Body Training Split.
feature-icon
Delivered through TrainHeroic
Access your training through an easy to use, and intuitive platform.
Equipment
Required
Barbell // Dumbbells // Med/Slam Ball // Kettlebells // Skipping Rope // Squat Rack // Bench
Recommended
Box // Cable Machine // Sled // Piece of Cardio Equipment
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 - Day 1 - Push

A

Push-Up Top Position Iso Hold

1 x 4:00 @ 9

B

Incline Plyo Push-Up

3 x 5

C

Medicine Ball Push Press Throw

3 x 3 @ 10 %

D

Bench Press

5 x 5 @ 75 %

E

KB Overhead Carry

3 x 9 @ 1:00

F

DB Fly

1 x 10 @ 9.5

G

Tricep Pushdown

1 x 10 @ 9.5

H

DB Lateral Raise

1 x 10 @ 9.5

Tuesday
Week 1- Day 3- Legs

A

Bulgarian Split Squat Top Poisition Hold

1 x 2:00 @ 9

B

Jump Rope

1 x 3:00

C

Box Landing

3 x 5

D

Zercher Squat

5 x 5 @ 75 %

E

Sled Push

3 x 1:00 @ 9

F

Front Foot Elevated Split Squat

1 x 10 @ 9.5

G

Leg Extension

1 x 10 @ 9.5

H

Seated Leg Curl

1 x 10 @ 9.5

Thursday
Week 1 - Day 5 - Pull

A

Wide-grip Seated Row Top iso-hold

1 x 4:00 @ 9

B

Medicine Ball Slam

2 x 10 @ 22.05 kg

C

Medicine Ball Lateral Slam

2 x 5 @ 22.05 kg

D

Pendlay Row

5 x 5 @ 75 %

E

Zercher Carry

3 x 1:00 @ 8.5

F

Straight Arm Pulldown

1 x 10 @ 9.5

G

Rear Delt Flyes

1 x 10 @ 9.5

H

Zottman Curls

1 x 10 @ 9.5

Friday
Week 1 Day 6 - EMOM

A1

Frankenstein Squat

6 x 3 @ 70 %

A2

Chin-Up

6 x 3 @ 70 %

B1

Dip

6 x 3 @ 70 %

B2

American KB Swing

6 x 8

C

Assault Bike

5 x 0:15 @ 9

D

Assault Bike

3 x 0:45 @ 9

Coaches
More from Train Kaizen
coach-avatar Tom Sheppard

Coach

coach-avatar Naomi Sheppard

Coach

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Everyday Athlete
screenshot1
Everyday Athlete
screenshot2
Everyday Athlete
screenshot3
Everyday Athlete
Start My 7-Day Free Trial