Strength Evolution: From Average to Alpha

McCann Fitness & Nutrition

Functional Fitness, General Fitness, Strength & Conditioning, Weightlifting, First Responders

Coach

KARA MCCANN

This is the perfect program for people who want to be strong, agile, and confident.

I give you a clear path towards creating the body you desire.

This program is for everyone!

Never be alone when you walk into the gym again. You have me and your team with you!

We also have a group to join for more accountability and camaraderie. There you will find a nutrition guide to follow as well as a monthly coaching call to answer any questions you have.

Program updated weekly. The first 7 days are on me!

$20 / mo

Start My 7-Day Free Trial

What do you get?

Easy to follow programming that's refreshed weekly. Days rotate with an upper, lower and optional conditioning.

Why choose Strength Evolution?

Strength Evolution is the ultimate fitness and nutrition program designed to help you build strength, improve health, and transform your body sustainably. With a focus on expert guidance, peer accountability, and personalized coaching, this program offers monthly check-ins, monthly group coaching calls, and accessible, affordable strategies.

Why are there two work outs?

With this program you will be able to choose from an at home work out (bodyweight) or gym (weighted) workout. You'll have the ability to choose each day which you'd like to train.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s easy to follow and great for beginners and those who are looking to get started.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbell // Treadmill // Plate weights // Gym

Recommended

Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Mobility

Beginner Mobility 1

Monday

Legs

Warm Up

1 x 10:00

Back Squat

4 x 8

Heel Elevated Goblet Squat

4 x 12

Leg Curls

4 x 10

Walking Lunges

3 x 10

Calf Raise

3 x 20

Wednesday

Chest and Tri

Rowing

1 x 1600

Bench Press

4 x 8

Incline DB Bench Press

4 x 10

DB Fly

3 x 12

Bench Dips

3 x 12

Tricep Pushdown

3 x 10

Push-Up

1 x 50

Friday

Back and Bi

Warm Up

3 x 10

Pendlay Row

4 x 8

Reverse Grip Lat Pull Down

4 x 10

Cable Face Pulls, Video

3 x 8

DB Bicep Curls, 21s

3 x 21

Saturday

Booty and Shoulders

RDL

4 x 12

Bulgarian Split Squat

4 x 8

Chest Supported Lateral Raise

3 x 8

Pike Pushup

3 x 6

Landmine Donkey Kick

3 x 6

Floor Seated DB Shoulder Press

3 x 8

Coach

More from McCann Fitness & Nutrition

KARA MCCANN

With over 20 years of experience in the fitness industry, I have helped countless individuals transform their bodies and improve their lives. Specializing in strength training, fat loss, and personalized nutrition, I combine proven strategies with real-world results. My approach is rooted in science, accountability, and sustainability.

Why is this only $20?

Have you seen groceries, my friend? The world is hard enough without having to pay a ton of money for coaching.

Start My 7-Day Free Trial

FAQs

Who is this for?

Anyone with a body, a phone and a desire to better themselves.

What should I expect?

Lifting, conditioning and getting strong.

What do you mean by, "lot's of communication"?

This means I will answer any and all questions that you have as soon as I am able. I enjoy helping and educating so I will answer anything fitness and nutrition related.

What if I don't like it?

Then you don't like it. No big deal. That's why the first week is free.

Is Kara really coaching me?

I absolutely am. You can even message me through the app.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Strength Evolution: From Average to Alpha