New

(FSP) Functional Strength & Performance Program

Daniel Bek

Functional Training, Mobility, Strength & Conditioning

Coach

Daniel Bek, SPT, CPT, PES, CES

The FSP program is built for men and women who take their health seriously and want a structured, effective way to increase functional strength, build lean muscle, improve mobility, and perform at a high level. Unlike generic programs, the FSP program combines physical therapy principles and strength training so you can train hard, minimize injuries, and stay consistent long term!

$49 / mo

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4 - Week Training Cycles

Each week is structured into 4 training sessions. 1 Upper Body, 1 Lower Body, 1 Full Body, and 1 optional mobility day, so you never have to guess what to do in the gym! With expert programming and built-in progressions, you’ll be able to train efficiently, reduce injury risk, and stay consistent without setbacks.

Access to a highly qualified coach

Train with confidence knowing your program is backed by a Doctor of Physical Therapy student at NYU and a strength & conditioning specialist with 11+ years of experience (Coach Bek). With 24/7 access for questions and form checks, you’ll have the support needed to progress safely & stay consistent.

Designed for ALL Fitness Levels!

The Functional Strength & Performance program (FSP) is designed for men & women who take their health seriously and want a structured, effective way to increase functional strength, build lean muscle, improve mobility, and perform at a high level, without wasting time or risking injury.

Personalized Program Adjustments

Although we train as a group, everyone’s body and goals are different, that’s why this isn’t one-size-fits-all system. So If an exercise doesn’t feel right for your body, Coach Bek will personally adjust your program accordingly so you can keep progressing without setbacks.

Features

Access to your coach

Direct messaging access for exercise form checks and training questions.

Programming 4 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Video-guided exercises with coaching and breathing cues making your workouts effective & efficient.

Detailed, Expert Instruction

Lead by a coach who will hold you accountable & help you train hard without getting hurt.

A Smooth Start From Day One

Upon joining, you’ll receive an onboarding video series to help you transition smoothly into the FSP system.

Delivered through TrainHeroic

The FSP program is delivered through the TrainHeroic app, giving you instant access to your workouts anytime, anywhere, right from your phone.

Equipment

Required

Barbell // Dumbbells // Kettlebells // Swiss ball // Cable machine // Squat rack

Recommended

Assist pull up band // TRX bands // Hexagon bar

Sample Week

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

Sunday

2026-5-4

3month KB Trunk Rotations

1 x 8

Soleus Stretch Roll

1 x 5

Knee Hug

1 x 10

Scorpion

1 x 12

Air Squat

1 x 20

Hex Bar Deadlift

6, 7, 8

DB Bench Press

3 x 6

Lateral Lunge in Place

3 x 8

1-Arm KB overhead press

3 x 8

Rowing

3 x 20

Band Pull-Apart

3 x 15

Tuesday

2026-5-6

T-Spine Reach

1 x 5

Quad Foam Roll

1 x 45

Lat Foam Roll

1 x 45

Calf Foam Roll

1 x 45

Dead Bug

1 x 20

Physio Ball DeadBug

3 x 12

Flutter Kicks

3 x 50

Table Top DB Drags

3 x 10

Bek Contra Iso Lunge Row

3 x 8

Dips

6, 8, 10

Single Leg Hip Thrust

3 x 10

Incline Bench Press

3 x 13

Inverted Row

3 x 12

Cable Facepull

3 x 15

Thursday

2026-5-8

Bird Dog

1 x 12

Fire Hydrant

1 x 12

6 Inch Hold

1 x 45

4-Way Dead Bug

1 x 12

Dead Hang

1 x 30

Bear Pose

3 x 45

Short Lever Side Plank

3 x 45

1-Arm KB Front Rack Carry

3 x 60

Bulgarian Split Squat

4, 6, 8

Weighted Chin Ups

6, 8, 10

Bent over 1 Arm DB Row

3 x 10

Side Plank with Hip Abduction

3 x 12

Hammer Curl

3 x 8

Tricep Pushdown

3 x 13

Coach

More from Daniel Bek

Daniel Bek, SPT, CPT, PES, CES

NYU Doctor of Physical Therapy 2028, Personal Trainer for 11+ years, NASM Corrective Exercise Specialist NASM Performance Enhancement Specialist

Join the Team!

My goal is simple: help you build a body that feels strong, looks good, moves well, and gives you higher energy for your life. If that’s what you’re looking for, then this program was built for you. Start your training today.

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FAQs

Who is this program for?

This program is for individuals who take their health & training seriously and want a structured, professional training plan to follow. So, if you are trying to increase strength, build lean muscle, improve mobility & have higher energy levels while staying injury free! Then this program is for you.

How does the program work?

You’ll get full access to the FSP program delivered through the TrainHeroic app. Each workout includes video demonstrations and coaching cues so you know exactly what to do every time you train. The FSP program is updated monthly with structured progressions to keep you improving over time.

Do I follow the same program as everyone else?

Yes. Everyone follows the same structured program. The difference comes from the weight you choose to work with based on your current fitness level. This is what allows the program to be both effective and scalable for all athletes!

Is this program personalized?

This is not a fully individualized 1-on-1 program. The FSP system is a structured training framework that allows you to adjust intensity based on your level of fitness, This is what makes this program effective, efficient and sustainable.`

What if an exercise feels too difficult or I can’t perform it?

You can adjust weight, intensity, or rest times to meet your current level. Another option, If needed, Coach Bek can personally adjust your program for whatever your personal needs are , just shoot him a direct message through the TrainHeoric App!

What results can I expect?

You can expect to build strength, improve movement quality/function, increase lean muscle, and feel higher energy levels in your day to day life. The goal isn’t just short term results, but developing long term performance, health, and longevity.

How is this different from other workout programs?

Most programs are generic and fail to challenge the body in a multi-dimensional way. The FSP system integrates physical therapy principles with dynamic strength training to deliver efficient, effective results that hold up long term.

Will this help with pain or past injuries?

The FSP program is designed to function as a preventative care model, meaning the combination of functional, dynamic strength training, mobility, and cardio will help you reduce injury risk while allowing you to train around any current limitations.

Do I get access to coaching or support?

Yes. You’ll have direct messaging access for exercise questions, form guidance, and general support so you’re not left guessing.

Why is this a subscription?

Because real results come from consistency and progression over time. Each month builds on the previous one so you’re not losing momentum or training without direction. You’re following a system.

Can I cancel anytime?

Yes. There are no contracts. You can cancel at any time.

What if i miss a day?

If you miss a day, you can move workouts using the 3 dots at the top righthand corner. If there's a week where you can only get 1-2 sessions in, choose a full body day & a lower body day. If you miss a week due to illness, vacation, etc. just hop back in when you can get back to it!

Join Your Virtual Gym

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

(FSP) Functional Strength & Performance Program

(FSP) Functional Strength & Performance Program

(FSP) Functional Strength & Performance Program

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(FSP) Functional Strength & Performance Program

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