PEAK 3X Performance Program: Training by Anthony Hagele in TrainHeroic

Hagele Strength

Strength & Conditioning, Functional Training, Functional Fitness, General Fitness

Coach

Anthony Hagele

Features
7 sessions per week
Must use App app to view and log training
Team Training

$29 / mo

Start My 7-Day Free Trial

Time-Efficient Workouts

Achieve exception results with just three focused strength training sessions per week, perfect for busy athletes, parents, and professionals balancing multiple priorities.

Sustainable Progress

Built on the proven principles of the Conjugate Method, the PEAK 3X program condenses those principles to ensure long-term progress without burnout or plateas.

Balanced Development

Develop total-body strength, power, and conditioning through a comprehensive approach that targets all key fitness components.

Expert Coaching

Gain access to elite-level programming designed by an expert with extensive experience in strength and athletic performance training.

Versatile Programming

Results across a wide range of athletes, from busy professionals to former athletes and tactical professionals, with a universally effective approach to strength and conditioning.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

3 strength & conditioning sessions, with optional conditioning work and active recovery on rest days.

Demo Videos

Access high-quality demo videos for each exercise and replicate the technique shown to ensure proper form, safety, and effectiveness.

Elite Coaching & Programming

Built on the Conjugate Method, blending strength, performance, and conditioning for balanced, year-round athletic development.

Direct Coaching Access

Get expert guidance with direct access to your coach for questions, feedback, and support throughout your training journey.

Delivered through TrainHeroic

Access your complete program, track progress, and follow workouts seamlessly through the TrainHeroic app.

Sample Week

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

Sunday

Lower Body Strength

Prep

PRIME Lower-Body Warm-Up 1

1. Bike Erg or Air Bike: x 2-10 min 2. World's Greatest Stretch: 2x5 ea side 3. Deep Squat w/ Prying: 2 x 10 4. Glute Bridge: 2 x 10

Box Jump

3 x 5

1 1/4 Front Squat

4 x 5 @ 70, 73, 75, 75 %

Bulgarian Split Squat

3 x 10

Glute-Ham Raise

3 x 8

Plank

3 x 1:00

Conditioning

HYBRID Circuit 1A

4 Rounds for Time: - 10 Wall Balls (14/20) - 50m Sled Push (moderate load) - 10 No Push-Up Burpees - 250m Ski Erg

Monday

Aerobic Conditioning

Prep

Conditioning Warm-Up 1

1. Leg Swings x 10 each leg 2. Knee Hugs x 10 each leg 3. Leg Cradle x 10 each leg 4. Hamstring Scoops x 10 each 5. Ankle Skips 2 x 10 meters

Zone 2 Conditioning

1 x 30:00

Tuesday

Upper Body Strength

Prep

PRIME Upper Body Warm-Up 1

1. Bike Erg: x 2-10 min 2. Cat-Cow: x 5 each direction 3. Banded T-Spine Rotations: x 5 each direction 4. Band Pull-Aparts: x 15 5. Push-Ups: 2 x 10-15

Plyometric Push-ups

4 x 5

Floor Press

4 x 5 @ 70, 73, 75, 75 lb

Half-Kneeling KB Press

3 x 12

Ring Rows

3 x 12

Suitcase Carry

3 x 50

Conditioning

HYBRID Conditioning B1

4 rounds for time: - 10 Pull-ups - 50m Sled Push (moderate load) - 12 Dumbbell Snatches (6/arm, 35/53) - 200m Run

Conditioning

HYBRID Conditioning B1

4 rounds for time: - 10 Pull-ups - 50m Sled Push (moderate load) - 12 Dumbbell Snatches (6/arm, 35/53) - 200m Run

Wednesday

Aerobic Conditioning

Prep

Conditioning Warm-Up 1

1. Leg Swings x 10 each leg 2. Knee Hugs x 10 each leg 3. Leg Cradle x 10 each leg 4. Hamstring Scoops x 10 each 5. Ankle Skips 2 x 10 meters

Zone 2 Conditioning

1 x 30:00

Thursday

Full Body Dynamic Effort

Prep

PRIME Full Body Warm-Up 1

1. Bike Erg or Row: x 2-10 min 2. Standing Hip Circles: x 10 each leg 3. Deadbugs: 2 x 5 4. Single-Arm KB Deadlift: 2 x 5-8 each

Broad Jump

5 x 3

Speed Trap Bar Deadlift

8 x 3 @ 50 %

KB single leg RDL

3 x 10

DB Push Press

3 x 6

Hanging Knee Raise

3 x 15

Friday

Optional Conditioning

Prep

Conditioning Warm-Up 2

1. Bike Erg or Rower x 2-10 min 2. World's Greatest Stretch x 5 each side 3. Lateral Lunge x 6-8 4. Inchworms x 5 5. Band Pull-Aparts x 15

Conditioning

Conditioning Circuit C1

For Time (Target: 45 Minutes): 1,000m Row 50 Wall Balls (20 lbs) 100m Farmers Carry (2x50 lbs) 800m Run 20 Dead Ball Over Shoulder (50 lbs) 200m Sled Push (moderate load) 1,000m SkiErg

Saturday

Active Recovery

Coach

More from Hagele Strength

Anthony Hagele

FAQs

Who is this program for?

The PEAK 3X Program is perfect for busy professionals, parents, former athletes, and tactical athletes wanting efficient, results-driven training.

What if I miss a day?

No problem! Simply pick up where you left off or adjust your schedule. Consistency matters most, not perfection.

What should I expect on an average training day?

Strength Days: A primary lift, followed by accessory work targeting strength, hypertrophy, and injury resilience. Conditioning Days: Dedicated to building endurance and work capacity. You'll be challenged but never overwhelmed, with a balanced approach to performance.

How much communication will I get with the coach?

You'll have direct access for questions, feedback, and support through the TrainHeroic app to keep you on track.

Do I need a fully equipped gym?

A barbell, dumbbells, a squat rack, and basic conditioning tools will cover most of the program. Recommended equipment can enhance your results.

Join Your Virtual Gym

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

PEAK 3X Performance Program