Train Smarter. Live Stronger. Lead by Example.

These programs aren’t just workouts — they’re carefully built to help you train with purpose, without wasting time. Each one combines functional strength, conditioning, and smart progression so you can build muscle, move better, and actually feel the difference in your day-to-day life. Whether you’re training at home or in the gym, you’ll get clear direction, efficient sessions, and zero fluff — only the right work, the right way.

Nothing complicated. no guesswork. just purposeful training to help you build strength, energy, and confidence.

Find the Right fit for your life.

We offer multiple tracks so you can train in the way that works best for your life — whether you’ve got a full gym or just a few essentials at home. All of our programs are built to challenge you, improve how you move, and help you build strength that actually carries over into parenting, work, and everyday life.

Strong-At-Home: Foundations

Strong-At-Home: Foundations is a 6-week, equipment-light training program designed to help parents build the foundational strength, movement quality, and consistency they need to thrive — at home, on your schedule.

-Perfectly complements the SPCF coaching library with real-world application

-Builds strength, conditioning, and joint-friendly movement from the ground up

-Just 4 days/week with scalable workouts designed for busy parents

-Uses only our Home Gym Essentials — no guesswork, no fluff

Man and woman performing lunging exercise while holding weights above their heads in a gym.

Lean & Capable

A general fitness program for parents who want to feel lighter, move better, and build real-world capacity — without spending hours in the gym.

-Balanced mix of strength, conditioning, and mobility

-Built to improve how you look, feel, and perform daily tasks

-No fluff — every session is intentional and time-efficient

-Ideal for parents who want to regain energy and athleticism without burnout

Woman doing a side plank exercise with dumbbells in a living room with a brick wall and a TV in the background.

Dad(with-A)Bod

Aesthetic-focused, but built for real life. This muscle-building program helps parents look better, feel stronger, and stay capable — without wrecking their joints.

-Joint-friendly hypertrophy with functional foundations

-Combines bodybuilding-style training with smart movement prep

-Improves posture, strength, and everyday confidence

-Perfect for parents who want to feel good in their clothes and move well outside the gym

A young girl sitting on a man's shoulders while he performs a push-up on a wooden floor in a living room.

Train with Coach

See exactly how I train — day to day, as a parent and coach staying strong through real life. These are my personal workouts, shared daily on Instagram for parents who already have a foundation and want to train a little harder.

-Free and publicly available on Instagram

-Strength-focused, function-driven, and constantly evolving

-Designed for longevity, not just aesthetics

-Best for experienced parents ready to push themselves

A smiling man holding a baby standing in front of a whiteboard at a gym named Tribe Fitness, with barbells and medicine balls on the floor, and a motivational poster on the wall.
A young boy is being lifted by a man while playing soccer on a grassy field, with a woman sitting nearby watching and smiling.

Expert Programming That Builds Real-World Strength
Functional training designed to help you rise to the physical demands of parenthood—lifting, carrying, chasing, and leading by example.

An older man with a gray beard lifting a kettlebell in a gym.

Flexible, Modular Workouts That Fit Your Life
Home or gym. Beginner or advanced. Busy or wide open. Scalable training that meets you where you are—updated monthly to keep you moving forward.

People doing push-ups with dumbbells in a fitness class or gym.

Progress Tracking, Support, and Community
Stay accountable. Stay connected. Keep building strength alongside parents who get it.

Sample Week:

Logo of TRAINHEROIC with a stylized letter 'H' in white on a black background.
Person performing a deadlift with a barbell in a gym with people in the background.

All of our programming is delivered through the TrainHeroic app — your hub for tracking progress, watching exercise demos, and staying consistent.

Every workout is clearly laid out, with RPE guidance, supersets, conditioning circuits, and scalable options based on how much time or energy you have that day. Log your sessions, track your strength, and know exactly what to do every time you walk into the gym.

Training like a parent means showing up even when life is full — and TrainHeroic makes that easier.

Frequently Asked Questions

  • That’s exactly who this is for. Every workout is scalable to your fitness level, with clear guidance so you can start where you are and build from there—without feeling overwhelmed.

  • Nope. You’ll get options for both home and gym workouts, so you can train wherever works best for your schedule and setup.

  • Most session can take anywhere from 30 to 90 minutes. Because everything is modular you can scale workouts to your schedule —so if you’re tight on time, you can still make meaningful progress.

  • You don’t need a full gym—just a few key pieces that make training effective and efficient at home.

    Please visit the Recommended Gear page for home equipment guidelines.

  • Most programs are built for people with unlimited time, energy, and gym access. This one isn’t. Our training programs are designed by a parent, for parents—so every workout is efficient, functional, and focused on building real strength for real life.

  • The Fueling Strong Parents guide gives you a powerful foundation in nutrition and supplementation. The Training Team is the next step—structured fitness programming, ongoing support, and built-in accountability to help you train consistently and keep making progress.

  • Absolutely. Whether you’re training in your garage or hitting the gym before work, you’ll have access to both tracks and can switch based on your schedule, goals, and available equipment.

What people are saying

I’ve been working with Sam for a year now, and he has been nothing short of awesome. He’s knowledgeable and motivating and has everything you could need to get a great workout in. If you are looking for a trainer, I highly recommend working with him. Whether you’re a dedicated professional athlete or someone who has never worked out before, he has the knowledge and skillset to help you reach your goals.
— Tana
Working with Sam has been great! He put in the effort up front to truly understand what I am trying to accomplish. Each workout is expertly tailored to help me achieve my goals while being adjusted as needed to match my current state (soreness, physical issues, fatigue, etc.) so that the workout achieves the maximum value possible. He has also been very accommodating of my challenging work and travel schedule so that we can stay on track with minimal gaps.
— Corey
Working with Sam has been awesome. I’ve been training with him for over a year and have lost 119 pounds and counting. Very knowledgeable on functional training. And he doesn’t just talk the talk, he puts in the work himself. Super friendly and communicates and listens well. Honestly you can’t go wrong working with Sam.
— David
I have been working with Sam for a little over a year. He is an experienced trainer, consistently bringing both energy and a diverse range of workouts. I appreciate his motivational and encouraging approach. I highly recommend him to anyone looking to get results!
— Cam
I could write a book on how great Sam is. I’ve worked with a lot of Personal Trainers over the last 10 years and knew Sam would be great from the first consultation. We started at the basics and we’ve built from there. I’m no longer in pain and I’m getting way stronger. He knows what he’s doing, knows what to watch for, and how to correct things. It’s been so beneficial, I had my husband sign up too (who’s also tried working with lots of people), and he’s impressed after every workout. We always leave feeling stronger, better, and pain free.
— Tara
Sam is the most skillful and professional trainer that I have ever worked with. With advanced education and experience, he is incredibly knowledgeable around proper programming to avoid injury. He worked with me to fix my form and educate me about how to stay healthy and increase my strength safely. I’m getting stronger and I am entirely pain free. Sam is also a joy to work with. His energy is infectious and I always look forward to our sessions. I cannot recommend Sam highly enough.
— Christine