PRFM S+C

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PRFM S+C

PRFM S&C is a strength and conditioning program designed for everyday athletes of all experience levels—from beginners to advanced lifters looking to break through plateaus.

Built on proven training methods, it combines barbell strength work, accessory movements, injury-prevention exercises, and structured conditioning to develop well-rounded fitness, strength, and resilience—without burnout or guesswork.

Each session is designed to fit into a 60-minute window, making it realistic for busy schedules while still driving consistent progress over time. Whether your goal is to build strength, lose body fat, gain muscle, or simply move and feel better, PRFM S&C provides a clear, structured system to get you there.

Delivered through a mobile-friendly performance tracking app, you can train anywhere, log your lifts, monitor progress over time, and follow guided video demonstrations for key strength movements. All required equipment is outlined in our Online Training FAQs.

End the guesswork. Train with purpose. Progress with a system built to last.

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PROGRAM INFORMATION

WHO IS THE PROGRAM DESIGNED FOR?

PRFM S+C is designed for everyday athletes who want a structured, long-term approach to strength, conditioning, and performance. It’s ideal for those looking to build muscle, increase strength, improve fitness, and train with purpose across the week

TRAINING VOLUME AND STRUCTURE

PRFM S+C runs on a 6-day weekly structure, balancing strength training and conditioning. Sessions are organised across a 12-week block system with planned progression, alternating between accumulation and intensification phases to ensure consistent development while managing fatigue.

EQUIPMENT REQUIREMENTS

Workouts are designed around standard gym equipment, including barbells, dumbbells, kettlebells, resistance bands along with conditioning options like running, rowing, or skipping. Movements can be easily adjusted depending on what equipment you have available.

HOW CAN I ACCESS THE PROGRAM

Once your subscription is complete, you’ll receive an invite code to join the program via the TrainHeroic app, where all sessions, tracking, and coaching content are delivered.

IF I WANT TO CANCEL OR SWITCH PROGRAMS, HOW CAN I DO THAT?

You can manage your subscription at any time through the PRFM customer portal, where you can cancel, pause, or switch programs based on your training needs.

HOW MUCH SUPPORT AND FEEDBACK WILL I GET?

PRFM S+C includes ongoing support through the TrainHeroic platform. You can track your progress, communicate with coaches and members, and upload training videos for feedback on technique, form, and performance.

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