WORKHORSE

Honest Work Fitness

Functional Fitness, Strength & Conditioning

Coach

David Brelinski, CSCS, TSAC-F

For the typical home gym, this is a 5-day per week functional fitness program; think strength, power, work capacity, and hypertrophy all in one program. With this program you will develop strength, explosiveness, build muscle, and high-caliber conditioning without the advanced skill required in many other functional fitness programs.

This isn't for professional exercisers, this is for the everyday athlete. Workouts are typically 45- to 75-minutes (depending on how quickly you move) and will be highly intense, efficient, and effective.

www.honestworkfitness.com

$20 / mo

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COMPREHENSIVE PHYSICAL PREPAREDNESS

FUNCTIONAL FITNESS will make you the jack of all trades. It is a perfect balance of modalities, durations, and loads. All combinations of cardio, speed, calisthenics, and weightlifting are matched with short, moderate, long durations and light, moderate, heavy loads. This is truly a varied program designed to build strength and conditioning across a wide range of demands.

For the Everyday Athlete

The conditioning in Work Horse is designed for the everyday athlete, not the professional exerciser. Highly technical movements like handstand walks won't be found here. All the movements are foundational in nature with high carry over to life outside of the gym.

Increase Peak Strength

Strength benefits all. Building peak strength, with the use of progressive overload, will be a focal point in the Work Horse program.

Features

Access to your coaches

Easy access to Coach Dave who will help you along the way.

Programming 5 days per week

Daily strength and conditioning that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to asssit your training and make execution easy.

Detailed, expert instruction

Clear and thorough directions so you know exaclty what to do.

Delivered through TrainHeroic

Easy assess to your daily workouts via the app.

Equipment

Required

Barbell // Weight Plates // Squat Rack // Adjustable Bench // Pull-up Bar // A place to run or a piece of cardio equipment

Sample Week

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

Monday

2025-12-15

Circuit

AMRAN - 3:00 easy cardio of choice 1:00 frog stretch 1:00 deep squat stretch 20 slow and controlled air squats

Back Squat

5, 3, 1 @ 75, 85, 95 %

Max Effort Vertical Jump

3 x 5

Front Rack Forward Lunges

Single Leg Calf Raises

Circuit

4 rounds - 8 front squats, 155/105 lbs. 10 burpees Max pull-ups Rest 60 seconds

Circuit

1:00 butterfly stretch 1:00 quad stretch per side 1:00 couch stretch per side

Tuesday

2025-12-16

Circuit

AMRAN - 2:00 easy cardio of choice 1:00 corner pec stretch 15 slow and controlled pushups 15 slow and controlled inverted rows 10 pike pushups

Overhead Press

5, 3, 1, MAX @ 75, 85, 95, 65 %

Burpee Broad Jump

4 x 3

Bench Press

Circuit

4 rounds - 12 hang power clean and jerk/press, 115/65 lbs. 30 second front rack march 10 burpees Rest 2 minutes

Circuit

2:00 thoracic extension foam rolling 3:00+ walk

Wednesday

2025-12-17

Circuit

3:00 easy cardio of choice 20 light overhead press 20 light bent over rows

Incline bench upright row

DB Bicep Curls

Incline Bench Face Pull

JM Press

Close Grip Barbell Bicep Curl

3 x 21

Dip

Circuit

1:00 prone pec stretch per side (should feel this in the bicep) 1:00 triceps stretch per side 1:00 crossbody stretch per side

Thursday

2025-12-18

Circuit

AMRAN - 1:00 easy cardio of choice 10 slow and controlled air squats 10 slow and controlled pushups 10 slow and controlled inverted rows

Incline Bench Press

5 x 5

Pull-Up

Push Ups

3 x MAX

Bent Over Rows

Circuit

3 rounds - 50 yard farmers carry, 45/25 lbs plates 12 overhead press, 115/65 lbs. 25 walking lunges per leg Rest 2 minutes

Circuit

90 seconds down dog stretch 90 seconds up dog stretch 10 per side T-spine reaches

Friday

2025-12-19

Circuit

AMRAN - 2:00 easy cardio 10 slow and controlled air squats 1:00 pigeon stretch per side 1:00 couch stretch per side 1:00 deep squat stretch 10 slow and controlled air squats

Back Squat

1 x 50

Front Squat

1 x 50

Walk

1 x 20:00

Coach

More from Honest Work Fitness

David Brelinski, CSCS, TSAC-F

25 years of training and coaching experience, bachelor of science in exercise science, doctorate of chiropractic (DC), NSCA certified strength and conditioning specialist (CSCS), NSCA tactical strength and conditioning - facilitator (TSAC-F)

Perform at your best!

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FAQs

How much experience should I have before joining this program?

You should be able to perform foundational lifts such as squats, deadlifts, overhead press, and bench press. The most advanced lifts are power cleans, power snatches, and split jerks. Substitutions are provided for the advanced movements or exercises requiring atypical equipment.

What gym equipment do I need?

You can get by with a barbell, weight plates, squat rack, bench press, and pull-up bar. There will be a lot of movements requiring additional equipment (Ex. box jumps, jump rope, rower) but substitutions or modifications will be outlined in the app.

How long is a membership? Can I cancel?

You can sign-up for a reoccurring monthly or annual membership. You can cancel in the TrainHeroic app to stop the membership from renewing. All transactions occur through TrainHeroic.

Is there coach support available?

Yes! Simply use the chat in the TrainHeroic app and Brelinski or another member will assist you.

How long are the workouts and how many days per week?

There will be a minimum of 5 training days published per week. One week will be available at a time so you can arrange the training days how you see fit. The training sessions will typically be 60 minutes or less.

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WORKHORSE