Hard things,done well.
Twelve-week pull-up, muscle-up, handstand and mobility programs - written by Exercise Physiologists, and rewritten every Sunday off what you log.
Lived first. Written properly.
We live this stuff. Every program here is our own training - first reps, plateaus, long rebuilds - written up properly by accredited Exercise Physiologists: twelve weeks, three phases, tempo-coded, RPE-capped. A reason behind every line of it.
You log. It rewrites.
Everything you log feeds the week ahead - the set that felt easy, the PR that came early, the note about the elbow. Good week? Next week pushes. Rough week? Next week bends. Nothing is wasted either way: the program moves with you, not the other way around.
Read by a human.
Here's the receipt.
Every Sunday night, every athlete gets the Pulse: an email that could only exist if someone actually read the week - your numbers, your notes, what changed and why. Reply, and it lands with Chris - a university-trained, accredited Exercise Physiologist - not a ticket system.
CADENCE: EVERY SUNDAY, EVERY ATHLETE
LOGGED IN: TRAINHEROIC
Tom - three sessions logged, and that second one was a grind: "shoulder tight on the negatives, cut it short." Good call. Your top set still moved - 4 strict at a clean tempo, up from 3 last week.
Because of that shoulder note, next week pulls the eccentric volume back 20% and adds two sets of controlled scap work before you pull. Nothing heavy lands on that shoulder until it's happy.
One focus this week: own the bottom of every rep. Dead hang, then pull.
- Chris (reply goes straight to me)
From first rep
to mastery.
Every program runs the same spine: positions first, progressions earned, twelve weeks, one price, no subscription. Written by Exercise Physiologists and scaled to wherever you start - first rep or weighted work. No personalities. No gurus. A standard.
Seven days.
No charge. No email.
Every program has a free 7-day primer: ten minutes a day, the exact positions week one assumes. No charge, no email, no catch. Do the seven days, log day seven, and the 12 weeks start from what you wrote down.
Before you ask.
Who writes the programs?
University-qualified, accredited Exercise Physiologists. Phased, tempo-coded, RPE-capped - structure with a reason behind every line of it.
What does "rewritten every week" actually mean?
You log every session - numbers and notes - in TrainHeroic. Every Sunday a human reads your week and next week arrives already adjusted: sets, loading, progressions, and anything you flagged. You also get the Sunday Pulse, an email explaining exactly what changed and why.
How much time do I need?
Depends on the program: the bar skills run three sessions a week at 45-60 minutes; handstand and mobility run shorter, more frequent practice. Each program page lists it up front.
Is it a subscription?
No. $179 once for the full 12 weeks, weekly human review included. There's a 3 x $69 split if you'd rather spread it. When it's done, it's done - no rebill.
What if it isn't right for me?
Log your sessions for the first 14 days and if it's not right, email us and the fee is refunded. No logs, no refund - the logbook is the receipt.
Can I try before I pay?
Yes - every program has a free 7-day primer. The whole week is on the page: no charge, no email, no catch. Your day-7 log becomes the program's starting line.