THE PARENT PROGRAM
A simple, safe fitness plan that fits your hectic life.
I know your days are already full. Mine are too! That’s why I keep this program simple: Four 45-minute workouts a week, with minimal equipment at home or the gym, cleanly organized in the Trainheroic app.
Nothing fancy or overbearing. Just a smart plan you can actually stick with, so getting stronger becomes part of your routine, not one more thing on your to-do list.
$20/month · Cancel AnytimeNot sure yet? Start with your free screen→
THE PROGRAMMING
Built to make you a more capable parent.
Here's my philosophy: your time in the gym should make you better at the stuff that actually matters. Lifting kids, hauling car seats, chasing a toddler, keeping up with a teenager. Three days a week are functional programming to build that physical ability. The fourth day is specifically designed for getting toned, because feeling good in a T-shirt counts too.
DAYS 1-3
Functional Strength & Conditioning
Effective workouts that mic it up: Different movements, loads and intensities, so your body gets stronger in all the ways real life asks for.
DAY 4
Functional Muscle Building
A bonus hypertrophy (muscle-growth) day to build your aesthetic in a functional way, so you look as strong as you feel.
ONE PROGRAM FOR EVERY LIFE STAGE
The seasons change. Your need to be healthy doesn't.
Exercise isn't a phase or a luxury. It's the one tool that makes every season of parenting better: more energy, a body that doesn't hurt, and the confidence to show up for your family. Whether you’re rocking a newborn or cheering from the bleachers, the goal is always the same: get stronger, move better, live longer.
The Baby & Toddler Years
Build the strength for constant lifting and carrying, and resilience for when sleep is short. Training is how you take care of yourself when everyone else needs you.
The School Years
You need your body to keep up with practices, games and the constant chaos that is life, not to mention a pressure valve for stress.
The Empty Nester Years
Stay strong, mobile and healthy as you age, so you're the parent (and someday the grandparent) who can still do it all.
WHAT’S INCLUDED
Simple to follow. Built to work.
- New programming every month. Fresh workouts so training never gets stale and your body is constantly challenged.
- Four 45-minute workouts a week. Three functional fitness days to elevate what your body can do, plus one strength day to sharpen how it looks.
- Home or gym. All you need is a few dumbbells, kettlebells, a bench, bands and a pull-up bar.
- Everything in one app. Open TrainHeroic and today's workout is waiting. Log every set and watch your progress in real time.
- A team of parents. Motivated moms and dads training together, getting better and supporting each other every day.
See the equipment you need →
GETTING STARTED
Up & Running in 5 Minutes
Join the team through TrainHeroic.
Download the TrainHeroic app and log in.
Open today's workout and get moving!
Pro tip: Take the free screen first. You'll get nutrition targets,and a free corrective exercise routine to build your foundation.
JOIN THE PARENT PROGRAM
Only $20 / month
I built this so expert programming is something every parent can say yes to. No guesswork, no wasted workouts, just a plan that works, priced for real family life.
Cancel anytime in the app.
Don't take my word for it. Take theirs.
High Energy Mama
— AMANDA, MOM OF 1
“I have been doing Sam’s program for a number of years now. He is the most knowledgeable, precise, confident, and skilled fitness trainer I’ve used (and I've trained with quite a few over the years). Sam has greatly improved my strength in daily physical tasks and overall energy.”
Strong at 60
— CHRIS, DAD OF 2
“I've never been in better shape, stronger, or more skilled, both when lifting heavy and conditioning. Sam has the knowledge and training expertise to make every workout a peak experience. Two years in and I’m as capable as I’ve ever been and I turn 60 this year!”
Returning post-partum
— CAM, MOM OF 3
I have been working out for a little over a year with this program. Sam is an experienced trainer. His program consistently challenges me with a diverse range of workouts I highly recommend him to anyone looking to get results!
MEET SAM MOSES
My daughters call me Dad, but you can call me Coach.
I've spent 15 years and more than 13,000 sessions helping parents get stronger, move better and feel good in their bodies again. I've seen what works for busy moms and dads and what doesn't. The Parent Program is all of it, packed into four workouts a week that fit real family life.
Before You Join
How much does it cost?
1
$20 a month. That's about $1.25 a workout, and less than a typical gym membership.
Can I cancel anytime?
2
Yes. Cancel anytime in the app. No contracts, no fees.
How do I get my workouts?
3
Download the TrainHeroic app and join the team. Each day's workout is waiting for you in the app, along with the ability to track your weights and sets.
How long are the workouts?
4
About 45 minutes, four days a week: three functional fitness days and one strength day. Do them on whatever days fit your week.
What equipment do I need?
5
Dumbbells, kettlebells, a bench, bands and a pull-up bar. Your local gym works too. See the gear I recommend.
I've never really lifted. Can I do this?
6
Yes. The program is written for parents, not athletes. Start with the free screen and the free coaching lessons, which teach you how to move well before you load up.
Is this for moms or dads?
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Both. One team for every parent, from the newborn years to the teenage years.
Is this 1:1 coaching?
8
No. Everyone on the team follows the same program, written by me and updated every month, and you train alongside other parents.