Easy to follow, tough to beat.
TrainFTW’s NEW 10-Week Cycle: Push–Pull–Squat Strength + Strategic Conditioning Splits: High & Low Days
June 2025
Refined. Focused. Ready:
Welcome to the newest training cycle at TrainFTW! Running from June 10 through August 16, this 10-week block centers around proven Push–Pull–Squat strength framework, paired with a rotating intensity model to drive performance without burnout.
We’ve refined the 6-day training split to balance strength, aerobic capacity, and accessory work — now alternating 2 high-intensity days and 2 lower-intensity days each week. The goal: build lasting strength, resilience, and movement capacity that carries over to real life.
This cycle is used % and RPE-based efforts—giving you the flexibility to train smarter and listen to your body.
This block sets you up for a strong, capable summer—whether you're chasing PRs, mountain trails, or just feeling good in your body.
🔥 Smart intensity. Real strength. No fluff.
You don’t have to wait for a “perfect” time—jump in anytime and start where you are.
💥 Use code: FTW15 for 15% OFF when you sign up [HERE]
🎁 Includes a 7-day free trial
Weekly Structure
This 6-day microcycle includes Sundays as Mobility Days and Thursdays as Active Rest.
🏋️ Strength Training Days (Consistent Weekly)
🔸 Day 1: Back squat strength (legs)
Accessory: Quads, hamstrings, glutes
🔸 Day 3: Bench press strength (push)
Accessory: Chest, shoulders, triceps
🔸 Day 5: Deadlift strength (pull)
Accessory: Back, rear delts, biceps
🔥 Conditioning Days (Rotating Focus)
Conditioning sessions rotate (3 per 6 days) to provide a smart mix of high and low intensity:
🔹 Zone 2 – Mixed Modality
Low-intensity aerobic work using multiple movements
→ Builds endurance without excessive fatigue
🔹 Zone 4/5 – Mixed Modality HIIT
High-intensity intervals (VO2 max focus)
→ Pushes your engine + improves recovery
🔹 Aerobic Run (~30:00)
Single-modality run at a sustainable pace
→ Improves aerobic base and run durability
🔹 High-Intensity CrossFit-Style Conditioning
Classic metcons with varied movements
→ Builds capacity, grit, and athletic performance
🔸 Day 2, Day 4, and Day 6 will feature one of these rotating conditioning formats.
✅ Three strength days
✅ Rotating intensity for smarter recovery
✅ Built for real-world fitness, summer readiness, and longevity
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.
