Training Programs
Training Programs
Structured programs. Real coaching. No guesswork.
Every program below runs through TrainHeroic — you get the app, video demos for every exercise, and a chat feature if you need a form check or have a question mid-workout. Pick the one that fits where you're at, not the one that sounds the most impressive.
🍺 Rotating Tap
Experimental / Full Body — 3 week blocks
The most varied program in the lineup. Full body sessions that rotate through set and rep schemes you won't find in a typical strength program — timed sets, EMOMs, ladders — with mobility work woven throughout. Structure exists, but it's built to stay fresh.
Good for: Lifters who get bored easily, or anyone between focused training blocks who wants to stay consistent without repeating the same week over and over.
🛢 Barrel Aged
Strength-Focused / Powerlifting-Strongman Hybrid — 6-8 week cycles
The most structured, serious program here. Primary lifts in the 85-90% range, APRE and 5/3/1 style programming, with built-in deloads and test weeks so fatigue gets managed instead of ignored.
Good for: Experienced lifters who want a real percentage-based program with clear checkpoints — you'll see your numbers move.
🍀 Irish Slammer
Athletic / Performance — Ongoing
Built for people with a life outside the gym. High intensity, low volume, with explosive work (sleds, jumps, depth drops) that complements your sport or job instead of competing with it. Two to three lifting days, plus your actual practice or activity days.
Good for: Recreational athletes, first responders, and anyone whose training needs to serve something bigger than a mirror.
🥤 Starting Seltzer
Beginner-Friendly / Foundational — 4 weeks per level, 2 levels
The entry point into everything else. Fixed, approachable percentages. No max effort sets, no pressure — just consistent, repeatable work that builds a real foundation.
Good for: Anyone new to structured training, coming back after a long break, or who's worked out for years without ever following an actual program.
🏠 Home Brew
Minimal Equipment / Flexible
Built for the reality that you don't always have a full gym. Bodyweight movements as the foundation, dumbbells and bands used when you've got them. Circuit-based, time-efficient, with substitutions built in so limited equipment never becomes a dead end.
Good for: Home training, frequent travel, or as a backup program when gym access gets unpredictable.