Superhero

Spark

Bodybuilding, Functional Fitness
Coach
Eric Stark

For ANYONE who wants feel good, function well, and look good year round. This is my personal approach to training I've developed over the past decade. One that that creates attainable, sustainable results without over-training and/or burning out.

Access to ALL 5+ training tracks for all ability levels, equipment limitations, and goals.

These tracks have the perfect blend of exercise selection and progressive overload so you never get bored while seeing tremendous progress week after week. All programs are designed and tested (the week prior) to be efficient and effective so you can build the body of your dreams without sacrificing the life of your dreams!

Access to our Nutrition App for individualized nutritional knowledge, awareness, and results.

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Weekly Workouts
Over 5+ of our signature training tracks for all equipment limitations, ability levels, and goals. We test and ensure these workouts have the perfect blend of strength, isolation, and cardiovascular stimulus to behind a wellness balanced, toned, sculpted physique.
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Nutrition Freedom University
In addition, you receive access to Spark Nutrition App. This is our signature nutrition programming dedicated to building mindset, habits, skills, and tools. Build healthy relationships with food, create empowerment, and see sustainable, tangible results.
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Monthly Leaderboard & Prizes
Join our dynamic leaderboard and accumulate points for completing daily nutrition and fitness action steps. Complete 80% of your action steps to receive monthly prizes and incentives.
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Resources & More!
Weekly tips, lectures, and other content in our training and nutrition apps dedicated to helping you triple down on the things that matter most and build a healthy, dynamic wellness approach.
Features
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Access to our team!
Direct message capability and private group page access for motivation, accountability, and community.
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Programming 5 days per week
Unique workouts per week that blend together functional fitness, isolation movements, core/structural exercises, and mobility
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Momentum
Challenging but rewarding progressions and workouts to create momentum inside and outside the gym.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Expert Coaching
Tired of putting in the work but not seeing the results? Join Spark online and gain proven programming, progression, and results!
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will help push you past your current limitations and reach a thrive mentality.
Equipment
Required
Resistance Bands // Mini Bands // Suspension System (TRX or Rings) // Adjustable Bench/Box
Recommended
DB's & KB's // Bike, Rower, and or Ski Erg // Rig (Pull Up Bar) // Barbell / Plates // Cables / Machines // Other Equipment and Machines Found In Functional and Regular Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower

Warm Up

A

2 Rounds 1:00 Machine of choice 10 Reverse Lunges 10 Glute Bridge 10 90/90 Hip Switches (5s pause on each hip) 5 Sit Up to Straddle (5s pause on top)

B

Spark Leg Press Machine

10, 10, 15

C

Spark Prone Hamstring Curl Machine

14, 14, 20

MetCon

D

2 Sets 15/12 Calorie Bike Erg 15 Wall Ball (20/14) 30 Step Ups (24"/20") - rest 2:00 between sets - * score is total time (including rest) ----- Notes ----- Bike Erg: <1:00 machine of choice Wall Ball: Wall Ball Goblet Squat

E

Spark Weighted Cybex Cruncher

2 x 20

Cool Down

F

1:00 Heros Pose :30 Quad Stretch R/L

Tuesday
Spark

Warm Up

A

2:00 machine of choice - then - 3 Rounds 3 Inch Worm to Push Up :15 Childs Pose 10 Ring Rows 10 Plate Reverse Flys

B

Spark Barbell Bench Press

8, 8, 12

MetCon

C

AMRAP 6:00 6 Hand Release Push Ups 6 Strict Pull Up 12 Dual DB Hang Snatch (35's/25's) 12 DB Alt Bent Over Row (35's/25's) - rest 2:00 - 30/24 Calorie Row * score is total reps (only AMRAP section) * complete Row @ moderate pace ------ Notes ------ Hand Release Push Up: Incline Push Up Strict Pull Up: Banded Pull Up or Ring Rows Row: <2:00 machine of choice

D

Spark Dual DB Bicep Curl

14, 14, 18

E1

Spark DB Lateral Raise

3 x 15

E2

Spark Rear Delt Machine

3 x 15

Cool Down

F

1:00 Banded Lat Stretch

Thursday
Spark

Warm Up

A

2:00 machine of choice - then - 2 Rounds 10 Reverse Lunges 10 Ring Rows 10 Band Pull Aparts 5 Push Ups

B

Spark DB Reverse Lunge

3 x 12

C

Spark Lat Pull Down

8, 8, 12

MetCon

D

2 Sets AMRAP 4:00 12/10 Calorie Assault Bike 12 American KB Swing (53/35) 12 DB Seated Strict Press (35's/25's) Max Rep Air Squat - rest 1:00 between sets - * score Air Squats each sets * score is total reps ----- Notes ----- Bike: <1:30 machine of choice KB Swing: 35/26 || Russian KB Swing

E

Spark Hip Abduction Machine

2 x 20

F

Spark Hanging Knee Raise

2 x 15

Cool Down

G

1:00 Hip Flexor Stretch R/L :30 Chest Stretch R/L

Friday
Spark

Warm Up

A

2 Rounds 1:00 machine 5 Boot Straps (3s pause on bottom) 10 Plate Bent Over Row (light) 10 Plate Ground to Overhead (light) 10 Plate Tricep Ext (light) :30 Glute Bridge

B

Spark DB Goblet Squat

3 x 8

C

Spark Seated Row

8, 8, 12

MetCon

D

20 Alt DB Snatch (35/25) 15/12 Calorie Ski Erg 10 Plate Ground to Overhead (35/25) 15/12 Calorie Ski Erg 20 Alt DB Snatch (35/25) - rest 1:00 - 20 Burpees * score is total time (including rest) ----- Notes ----- DB Snatch: 25/15 Ski Erg: <1:30 machine of choice Plate GTOH: 25/15 Burpee: Bench Burpee

E

Spark Cable Rope Tricep Extension

12, 12, 16

F

Spark Cable Rope Face Pull

3 x 20

G

Supine Squat Stretch

1 x 2:00

Coach
coach-avatar Eric Stark

B.S Exercise Science; USAW-Lv 1, NASM CPT, PN; I've been in the fitness space for the past decade. I've worked as personal trainer, a strength and conditioning coach, corporate wellness director, and a Crossfit coach. Through these experiences I've found a unique blend of fitness methodologies that can deliver elite results to any experience level.

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Stop surviving and start thriving!

Tired of spinning your wheels? You deserve to experience life to the fullest! Enjoy training again! Stay healthy and experience consistent progression as you reach your goals!

Start My 7-Day Free Trial
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FAQs
Is this individualized training?
This is a group training program that can be catered to you based on individual factors! You also have access to me through the group chat for questions, comments, and concerns which brings another level of customization.
Who is this for?
For any one that wants to function well, feel good, and look good year round without having to spend excessive time in the gym. We provide several layers of scaling options along with individual program biases for complete individualization and effective results.
What Makes Spark Different?
Spark blends performance, longevity, and aesthetic aspects of fitness helping you to create functional, sustainable results. You don't need to be advanced to see advanced results on this program.
The Proof
verified-athlete-avatar Kelly Hopkins

Spark With Stark Member

Verified Athlete

"How I feel now, doesn't even compare to the way I felt in my early 40's. I am more toned and stronger than I have ever been. If you are looking for a reset, or to begin your fitness journey for the first time, working with Eric may just be one of the best decisions you ever make."

verified-athlete-avatar Jena Ringo

Spark With Stark Member

Verified Athlete

"Eric created a program specifically designed to meet my goals of trying to live forever while having the body of a 29 year old. Eric's training sessions include more than strength, accessory, and HITT workouts. They include a wellbeing check and a safe place to let out all the stresses of life."

verified-athlete-avatar Jen

Spark With Stark Member

Verified Athlete

"If you want actual results, not spending excessive time in the gym and be able to live life, you need Eric. He creates a healthy, honest, and humble balance between life and fitness. Trust him and stick with it, you will not be disappointed!"

Join Your Virtual Gym

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

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