The Practical Athlete is designed for the home gym. While we do make movement options available for people without a squat rack or weights, you will need at least every item tagged with an (*).

Barbell and Plates

Squat Rack

Array of DBs*

Adjustable Bench*

Big Loop and Small Loop Bands*

A way to do Pull-ups*

Stability Ball*

Each cycle will be 6-8 weeks long. The programs will always be in a hypertrophy (muscle-building) cycle.

The 4-5 main strength movements will repeat every week for each cycle, but the intensity will increase progressively until we work towards failure in the final week.

The functional mobility sections will also become more challenging as the program progresses.

The upper body workouts should take between 45 and 60 minutes, while some of the lower body workouts may take 70 minutes, depending on your rest time between sets.

Our workouts are designed to be done anywhere (although we have biased most of the movements for a home gym). If you don't work out at a home gym or you're not in your typical set-up, select one of the suggested movements for the given repeating exercise that day based on what you have available at the time.

Nutrition is not included with the programming, but you can hop over to our sister company, Elevated Pursuit Nutrition, to check out the coaching options!

Payments are automatic and recur each month on the day that you signed up. You may cancel at any time right in the TrainHeroic app.