ONLINE PROGRAMMING

PRFM FC brings structured, evidence-informed strength & conditioning to wherever you train. Every session is designed with a clear purpose, using proven training principles, progressive programming and thoughtful exercise selection to develop strength, muscle, conditioning, movement quality and resilience. Rather than chasing random workouts, PRFM provides a consistent framework that allows you to train with intent, track meaningful progress and build the fundamentals that matter over time. Whether you train at home, in a commercial gym or on the move, the programming is designed to be accessible, effective and adaptable to real life.

Train With Purpose

Follow structured programming designed to develop strength, conditioning and resilience—not just accumulate workouts. Every session has a purpose, with progressive training that builds from one week to the next and keeps you moving towards long-term results.

Know What To Do

Take the guesswork out of training. Every movement, session and training phase is supported by clear coaching guidance, exercise demonstrations and practical instruction—so you know what to do, how to do it and why it matters.

Train With The Club

Become part of a community of everyday athletes training with the same purpose. Follow the programming, track your performance and see how you stack up against the rest of the PRFM community. Train independently, but never train without direction.

See what's included:

New workout every day
Short, simple and effective sessions
Structured strategy and stimulus advice
Scaling options to suit all fitness levels
Varied workout formats and time domains
TrainHeroic mobile app access
Log workouts and track performance
Leaderboards and community accountability

See what's included:

Full PRFM S&C program delivered through TrainHeroic
Structured strength, accessory & conditioning session
Progressive programming and periodisation
Exercise demonstrations and coaching notes
TrainHeroic performance tracking
Training targets, RPE guidance and progression guidelines
Regular program updates and block progression
Coach support and training guidance

See what's included:

PRFM Daily
PRFM S+C
All future programs

PRFM FC

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