Easy to follow, tough to beat.
Third Cycle of 2026 | 6 Weeks | May 11–june 20, 2026
What We’re Doing Right Now
This is our pre-summer cycle.
We’re coming off 16 weeks of strength-focused training. This cycle keeps strength moving forward, but shifts toward conditioning, work capacity, and time on your feet.
Simple structure. Clear progression. Work that carries over outside the gym.
The Structure
We’re keeping the 5-day predictable template.
Same flow each week. No guesswork. Easier to stay consistent, build momentum and swap workouts for sport specific goals.
You’ll know what Monday looks like. Same with the rest of the week. That consistency is what drives progress.
What You’ll Train
3 Strength Days Per Week
Front squat, shoulder press, and pull-ups (or assisted pull-ups)
Each day is paired with targeted accessory work so you can build strength, add muscle, and stay balanced without dragging sessions out.
Structured to get you in and out in under an hour.
2 Conditioning Days Per Week
1 Aerobic Run Day
30 minutes, interval-based
Scales to any level
Builds aerobic capacity without beating you up
1 High-Intensity Conditioning Day
CrossFit-style, multi-modality
More bodyweight work
Optional Murph crossover if you want it
Active Rest Day
Rucking.
Meant to prep your body and back for summer and fall activities outside.
30+ minutes on your feet with weight on your back.
Accessory Progression
Accessory work builds across the cycle. You’ll start around 9 total sets and progress toward 18–21 by week 6.
Two lower body accessory days
Upper push (chest/triceps)
Upper pull (back/biceps)
Shoulders
Core layered throughout
A steady increase your body can adapt to.
What To Expect
This is a focused 6-week block.
You’ll get stronger, move better, and build conditioning without losing strength.
No fluff. Just work that builds on itself week to week.
Built for real life. Busy schedules, shift work, and real recovery.
If you’re feeling good, push it. If you’re coming off a long shift, adjust and keep moving.
The structure supports both.
🔥 Simple. Structured. Effective.
💥 Jump in anytime and start where you are
🎁 7-day free trial included
🔗 Sign up below and train with us [HERE]
Fresh Gear
Fresh Gear
Introducing the Outwork. Unhustle. & Purpose Beats Pace Collections
We’re excited to share our latest designs—Outwork. Unhustle. and Purpose Beats Pace. These collections reflect what we stand for: training with intention, embracing the long game, and finding balance between effort and recovery.
Featuring hoodies, sweatshirts, tees, and more, each piece is designed for comfort, purpose, and a daily reminder of the mindset that drives us.
🚀 Wear what you represent.
Our Story
At 47, Matt has spent 39 years dedicated to training, pushing his body to the limit as an athlete, coach, and competitor. But by 2018, the wear and tear began to show. Overuse injuries, long hours in the gym, and dwindling motivation left Matt searching for a smarter approach. He needed a program tailored to his life—a lifelong athlete who wanted to maintain his gains, avoid burnout, and keep his body moving well for decades to come. Fed up with programs that prioritized intensity over longevity, Matt set out to create something better.
With over 17 years of programming and coaching experience, Matt built TrainFTW—a program designed for himself and others like him: career firefighters, outdoor enthusiasts, and everyday athletes who want to stay strong, healthy, and, let’s be real, look good naked. TrainFTW is fresh, balanced, and flexible, fitting into your life while delivering effective, time-efficient training. Join Matt and his wife Cherie on a journey to a sustainable fitness program that helps you feel, perform, and live your best.
TrainFTW: A Fresh and Balanced Approach to Training
Designed for individuals working out in a garage gym, globo-gym, or open gym, TrainFTW includes everything you need: a warm-up, workout, skill work, accessory work, videos, movement/equipment modifications, and strategic plans of attack. All packed into a 45-60 minute session. No thinking required—just open the app and get to work.
Join Us and Start Training Today!
Start your 7-day free trial NOW!
What You'll Experience with TrainFTW
TrainHeroic App: The TrainFTW program is delivered using TrainHeroic, an exceptional human performance coaching platform.
Weekly Workouts: 5 dynamic workouts, 1 recovery session, and 1 rest/stretching day.
Community Support: Easy access to coaches and fellow athletes through community texting, video submissions, and leaderboards.
Focused Training Blocks: Specific training goals set in 8-12 week blocks, guided by community feedback.
Functional Movements: A variety of functional exercises, eliminating high-risk, low-reward movements and adding targeted accessory work.
Comprehensive Logging: Track all your fitness markers, lifts, scores, and more.
Everyday Hero Program: Designed for those looking to stay healthy, get stronger, fitter, and faster.
Movement Videos: Access videos for every movement we program to ensure proper form and technique.
What People Are Saying
“THRIVE is mostly harder than being on the mountain, but it also translates to the mountain being easier... hmmm. ”
— Jonathan Phillips
"Love this program. Thank you to everyone involved with this community. This has been the best I’ve felt and the most satisfied physically in many years. Keep up the awesomeness."
— Collin Thompson
Just wanted to say thank you… and how much I enjoy Thrive. I’m a FF/PM and became a dad about 9 weeks ago. With the unique schedules of both duties, it’s so nice to open the app and do the programming. I don’t have to think and can just get after it.
… Please keep up the great work.
— Paul Franzowiak
$30/Month
Start your 7-day free trial today!
TrainFTW is a comprehensive, well-thought-out general fitness program where all the thinking is done for you. Just open the app and put in the work—no hassle, no guesswork.
Features
Access to Coaches: Enjoy easy access to your coaches and fellow athletes through community texting, video submissions, and leaderboards.
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Smart Training: Benefit from a variety of functional movement exercises that eliminate high-risk, low-reward movements and include targeted accessory work.
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Focused Training: Engage in 8-12 week training blocks determined by the community. Enjoy a variety of functional movement exercises complemented by targeted accessory work.
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Delivered through TrainHeroic: The TrainFTW program is delivered using TrainHeroic, an exceptional human performance coaching platform. Easily log all your fitness markers, lifts, scores, and more.
Programming 7 Days a Week: Each week includes 5 workouts, 1 recovery session, and 1 rest/stretching day.
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Exercise Video Guidance: Access videos for every movement we program. Check out our YouTube channel with over 2K videos for detailed guidance.
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Committed Teammates: Designed for the everyday hero aiming to stay healthy, get stronger, fitter, and faster!
Follow our journey.
Contact us.
