STRENGTH & CONDITIONING

14 Week Program to Get Strong, Improve Lasting Mobility, and Build Stamina

TRAIN THE BIG 3

A man is performing a squat exercise with a dumbbell in a home gym. A smartphone screen shows workout videos titled 'Step Downs,' 'Goblet Squats,' and 'Box Jumps'.

1) STRENGTH

Barbell, kettlebell, and dumbbell strength training, mixed with gymnastics, and plyometrics. Progressions and regressions for all levels. Planned in three phases, strength endurance, hypertrophy, and maximal strength.

A woman using a wooden rowing machine outdoors, smiling. Next to her is a phone displaying workout tutorial videos for pullups, pushups, and air squats.

2) CONDITIONING

Varied intensities with traditional cardio (bike, run, and row), HIIT style metabolic conditioning workouts, and circuits. Each month has a different progressive approach to help you build anaerobic & aerobic fitness.

Two people practicing yoga indoors on a mat, performing downward dog pose. Visible outside are gym equipment including two blue punching bags.

3) ACCESSORIES

Enjoy our well-rounded approach to recovery through mobility work, warmups, cooldowns, stretching, and massage. Be strong, stable, and agile.

A digital advertisement for strength and conditioning fitness programs featuring a woman and man working out with dumbbells and a barbell, with smartphones displaying workout videos, and text highlighting a 30-day money-back guarantee.

  • 200+ Movement videos, 14 Weeks of Programming

  • 84 Daily Workouts: 6 per week (4 Strength + Conditioning, 1 Metabolic Conditioning, and 1 Active Recovery)

  • Comprehensive education on all things dumbbell, kettlebell, & barbell weight-training, gymnastics, plyometrics, mobility, stretch, cardio, and conditioning

  • TrainHeroic App Access to watch course materials, track your workouts, weights, and progress for the duration of the program.

  • Exclusive member discounts on our favorite brands

RESULTS THAT MATTER

A man performing a squat exercise with a barbell overhead, with icons and text highlighting benefits such as strength and muscle, athletic development, improved recovery, endurance and cardio, improved mobility, and self-confidence.

PROGRAM COMPONENTS

Smartphone screen displaying three workout videos labeled 'Education- Mountain Climbers', 'Education- Banded Hell', and an unnamed video with a man doing weights.

200+ VIDEOS

400+ minutes of strength & conditioning-based movements with in-depth instruction. Learn why and how to do each movement. Dumbbell, kettlebell, and barbell weight training, with gymnastics, mobility, and conditioning. Watch 5 minute deep-dive video here to see program in depth. 

Image showing a daily workout overview chart with activities for each day of the week and a smartphone screen displaying workout program content with chapters and ebooks.

14+ WEEKS OF TRAINING

Progressively build strength, mobility, and overall conditioning with 6 workouts/week. 4 primary strength days, 1 conditioning day, and 1 active recovery day. Daily workouts include warmups, strength workouts, conditioning efforts, and cool downs. Detailed videos for each exercise demonstrate proper form. 4 workouts/week minimum recommended. Watch 5 minute deep-dive video here to see program in depth. 

Smartphone screen displaying a fitness app with a workout session titled "Whealth Strength Program" including warm-up and exercises list, set to November 2021.

APP ACCESS

Complete your Strength & Conditioning program through your app or web-based account AND enjoy TrainHeroic App access to track your progress during the program. See the entire workout, watch video instruction, track your workouts, weight, and reps each day with ease. Compete with members each day on workouts, exercises, and more. Watch 5 minute deep-dive video here to see program in depth. 

1000+ MEMBERS.

ARE YOU NEXT?

  • A man lifting a barbell with weights in a gym and another man in military uniform standing in front of a Navy aircraft.

    Tyler Borch, 28

    HIP and SHOULDER PAIN

    US Naval F18 Pilot

  • Side-by-side photos of a woman before and after fitness transformation. The left photo shows her in workout attire with a neutral expression, and the right photo shows her flexing her muscles with a smile, wearing athletic gear and a baseball cap.

    Steph Bryden, 23

    LOW BACK PAIN

    D1 Softball Athlete

  • Comparison of a man with visible chest muscles and body markings before and after winning a race, with a quote about feeling stronger and more athletic than ever.

    Bobby West, 28

    DISC BULGE, SCIATICA, CHRONIC PAIN

    Coach and Crossfit Athlete

  • A baseball player in a navy blue Atlanta jersey and cap throws a baseball during a game. The background shows blurred spectators in the stands.

    Adam McCreery, 28

    KNEE & ELBOW PAIN

    8 Year Professional Baseball Player

  • A man lying in a hospital bed giving a thumbs-up, with text saying 'Doctors told me I would never lift again' and 'After just 5 weeks, I became completely pain free', attributed to Austin Fleming, L5-S1 disc bulge.

    Austin Fleming, 20

    L5/S1 DISC BULGE SUCCESS

    Kinesiology Student, Athlete

  • Erin Price

    L4/L5 DISC HERNIATION SUCCESS

    Teacher, Mother, Crossfit Athlete

  • Side-by-side photos of a man with tattoos, one doing pull-ups and the other doing a kettlebell exercise outdoors. Caption describes his recovery from a spinal injury.

    Andrew Price, 28

    L4/L5 DISC HERNIATION

    Father & Personal Trainer

  • A cricket player swinging a bat on the field during a game, wearing a blue and yellow uniform with a helmet and pads. Overlaid on the image is a quote about overcoming a hip injury and feeling better.

    Jack Hargreaves, 27

    CHRONIC HIP PAIN SUCCESS

    Cricket Player & Athlete

  • A man and woman performing a partner exercise at a gym, with the man smiling and the woman lying on his shoulders, both holding hands. The gym has flags hanging on the wall and people in the background. The text overlay discusses overcoming a herniated disc through fitness and exploration of human movement.

    Mitchel May, 32

    L5/S1 DISC HERNIATION SUCCESS

    Crossfit & Olympic Lifting Coach

  • A woman and a young girl are standing outside on a porch, smiling at the camera. The woman is holding a phone, and both are dressed in blue outfits. The woman has long black hair, and the girl has a red headband.

    Kavita Prakash, 50

    CHRONIC PAIN & DEPRESSION

    Mother, University Professor

  • A man balancing on a paddleboard in a body of water, wearing colorful swim shorts and a wristwatch, with an inspiring quote about overcoming pain and making positive changes.

    Sam Wavedoctor, 37

    CHRONIC SIJ, NECK, & HIP PAIN SUCCESS

    Father, Wavesurfing Ninja

  • A man riding a mountain bike through a forest during sunset, wearing a helmet and outdoor gear.

    Teppo Tirkkonen

    THORACIC OUTLET SYNDROME SUCCESS

    World Travel Photographer & Student

  • A collage of three photos featuring a man and two children. In the first, they are outdoors near a river, sitting on a bench. The man is taking a selfie, and two children are relaxing behind him. The second photo shows the man indoors, lying on a rug with his upper body exposed. The third shows the man practicing yoga indoors, sitting on a mat with his legs wide apart. The collage includes quotes about overcoming back pain with a program that improved the man's health and wellbeing.

    Steve Taylor, 41

    BACK PAIN SUCCESS

    Software Engineer, Father

  • A family of four outdoors in a grassy field with green mountains in the background. The woman is holding a baby, the man is kneeling beside a Labrador retriever, and everyone is smiling.

    Ashley Fischer

    SCOLIOSIS, T-SPINE FUSION, HIP PAIN SUCCESS

    Mother, Outdoor Enthusiast

  • A woman doing a dip exercise on gym rings, with a black and purple tank top, in a gym setting.

    Ai Kojima

    L4/L5 DISC HERNIATION SUCCESS

    Crossfit Athlete

  • A man wearing a blue Los Angeles Dodgers cap and a white baseball jersey with the name 'Reyes' on the back, looking over his shoulder. There is a quote on the left side of the image about the Wealth program.

    Adam McCreery, 28

    KNEE & ELBOW PAIN

    8 Year Professional Baseball Player

BUY NOW

A DAY AT A GLANCE

Three women practicing yoga and weightlifting outdoors, with two smartphones displaying fitness tutorials on the sides. The middle shows a woman in black activewear lifting a barbell, with another woman doing a bent-over dumbbell row, and a third woman in a black workout outfit in a downward dog yoga pose. The left smartphone displays fitness tutorial thumbnails, including a 90-degree T-spine sweep, a dynamic rotational calf stretch, and a banded hip complex.

1. WATCH AND LEARN

This isn’t your typical program. We teach you the WHY & HOW before you DO. Each exercise you will perform has expert-level video and text instruction. Watch 5 minute deep-dive video here to see program in depth. 

Mobile phone screen displaying fitness app instructions for workout rounds and repetitions.

2. WORKOUT 45-75 MIN/DAY

Depending on your goals and time flexibility, complete the workout as prescribed or scale it down. Each day typically looks like 1) Warmup 2) Strength training 3) Conditioning 4) Simple cool down. Watch 5 minute deep-dive video here to see program in depth. 

Smartphone screen displaying a workout app with the title "Whealth Strength Program" for November 2021, showing workout details, instructions, and warmup exercises.

3. RECOVER

Enjoy 1 active recovery day and 1 full rest day each week. Intelligently programmed to have you feeling challenged yet ready to come back each day. Over the course of 14 weeks, expect to look, move, and feel your best.

EQUIPMENT NEEDED

DON’T HAVE EQUIPMENT?

Might be time to get out of your house and get a gym membership!

DEEP DIVE INTO THE APP

Dynamic Testing

Includes two weeks consisting of six testing workouts each. Accurately measure your progress with ease. Sessions cover maximal strength, strength endurance, aerobic fitness, anaerobic capacity, and metabolic conditioning. Establish your baseline and exceed your expectations!

Seamless Progress

Weights, PR’s and more are tracked automatically with each session. You get stronger every day through fully integrated progressive loading. Squat well last session? Automatically see your recommended weight for today’s lift. Stay on track. Get Results.

Learning App

Get lifetime access to the course on our mobile and web-based learning app. Mobile App is available on iOS and Android.

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 Need International Payment Options?

Click below to split your program cost over 4 equal payments of $174.75 with PayPal.

 Have more questions?

  • Access to a barbell, dumbbells, kettlebells, bands, rings, a pull up bar, foam roller, and a squat rack is ideal for optimal results. We provide progressions and regressions for each exercise alongside creating a partnership with serious steel to get you exclusive discounts on any equipment you might need.

  • If you are an international customer and need more payment options email us at info@spreadwhealth.com

  • Get a special discount when paying with crypto. Email us at info@spreadwhealth.com for your discount today!

    Then select Coinbase at checkout to choose your currency.

  • We provide access to track your progress on the Train Heroic Platform for six months after your date of purchase for the Strength & Conditioning Program. This gives you plenty of time to complete the 14-week program and assess your results. If you’d like to extend your time with the app we offer the purchase of an a la carte six-month extension for $49.

  • You will have lifetime access to your program via our web and mobile learning app.

  • You will receive immediate access to your program via our mobile and web-based learning platform and you will be invited to sign up for a team start date if you wish to use the TrainHeroic app to track your progress. Choose your start date carefully if using TrainHeroic because we are only able to accommodate one enrollment per purchase.

  • You have 30 Days to try out any of our programs! If you don’t like them, contact us at hello@spreadwhealth.com and we will refund your money back, guarenteed!