TRAIN WITH PURPOSE.
The following training programs are designed using progressive overload as a way to maximize progress. All programs are suitable for both, men and women. Programs vary in duration, level of difficulty, and overall goal. If you need any further clarification regarding program design, please reach out via email and allow for 2-3 business days to receive a response. If you are unsure which program is best for you, I recommend looking at the flowchart found in the “Program Helper” page.
Additional Program Details
Personalized
Design
The personalized programs are designed upon receiving a questionnaire that allows trainees to choose their preferred form of split, level of difficulty, and more. Each program includes an introduction to nutritional concepts, the individual’s macronutrient range to achieve their primary objective, as well as a personalized note that acknowledges the trainee’s background and addresses the individual’s history with fitness.
Who is it for?
Personalized programs may be suitable for novice to advanced lifters. Trainees that wish to learn the fundamentals of hypertrophy, novice lifters in need of an introductory program, or intermediate-advanced lifters looking for a more specialized routine would benefit from a personalized program.
Includes
printable program in PDF form
8-week to 16-week duration at desired weekly frequency
coach assistance throughout duration of the program; trainees may either email or text coach with any questions regarding diet or training
flexible dieting crash course
nutritional concepts introduction
dieting tips
macronutrient profile
personalized note
explanation to program design
calendar view
exercise video guide
FAQ section
training cues, rest periods, a description for important concepts and terms, and more
You Will Need
Conventional gym equipment
8-Week Program: $250
12-Week Program: $300
16-Week Program: $350
Strength
Design
The strength based program is designed for experienced lifters that wish to challenge themselves through progressive overload. The program uses a high volume approach and requires a commitment of at least 5 training days per week.
Who is it for?
I do not recommend this program to anyone that has not been consistently training for at least 2 consecutive years. The program is meant to be challenging and is not suitable for those new in the weight room. Ideally, those that wish to run this program will have a record of their 1 max percentages. It is recommend and encouraged that trainees are eating at a surplus to maximize progress.
Includes
printable program in PDF form
8-week duration workouts of 5x to 6x training frequency
explanation to program design
calendar view
exercise video guide
training cues and rest periods
You Will Need
Conventional gym equipment
$70
Total Body
Design
The total body program is designed for those with busy lifestyles in mind. With a 4x - 5x training frequency that targets every muscle group with each workout session, trainees need not worry about missing a few sessions.
Who is it for?
I recommend a total body program to anyone that wants to make progress and has other serious commitments or time constraints. This program has been particularly popular with full-time parents and other professionals who have demanding jobs and work long shifts.
Includes
printable program in PDF form
5-week duration workouts of 4x to 5x training frequency
explanation to program design
calendar view
exercise video guide
training cues and rest periods
You Will Need
Conventional gym equipment
$60
Glute Hypertrophy
Design
This 5x frequency program places an emphasis on the lower half, particularly a focus in the development of the gluteus area. Designed with an upper / lower split, the glute hypertrophy program trains the lower half 3 times per week. While glutes are a primary focus of the program, development of the hamstrings and quadriceps are the secondary focus.
Who is It For?
I recommend the glute-hypertrophy program to those that wish to focus on developing greater muscle mass in their glutes. Further, I would recommend trainees are either eating at maintenance or a caloric surplus (recommended). Trainees would ideally be comfortable putting on weigh and eating an adequate amount in order to maximize the benefits of the program. The program may be suitable for novice to advanced lifters.
Includes
printable program in PDF form
4-week duration at a 5x training frequency
explanation to program design
calendar view
exercise video guide
You Will Need
Conventional gym equipment
$60
At-Home Minimal Equipment
Design
The minimal equipment program is ideal for those that wish to maintain their strength and continue making progress from the home setting. The program is designed with a total body focus uses body-weight and compound movements to maximize caloric expenditure. The program may be performed in a HIIT manner and days may be performed multiple times a day for a greater challenge. Though access to resistance bands is encouraged, it is not required.
Who is It For?
The program is ideal for trainees that wish to make the most out of the home setting and is suitable for novice to advanced lifters.
Includes
printable program in PDF form
8-week duration at a 3x frequency
explanation to program design
calendar view
exercise video guide
You Will Need
Resistance bands encouraged, but not required
$40
Wellness
Design
The wellness program is designed with an upper / lower split at a training frequency of 6 times per week. The program becomes gradually more challenging and calls for trainees to be aware of their 1 max percentages.
Who is It For?
I designed the wellness program for prospective competitors or those that wish to focus on the development of the lower half. Largely modeled after my own training, the program targets legs 3x per week. I recommend this program to trainees eating at caloric maintenance or at a surplus (ideally), as well as those that have been lifting for at least 2 consecutive years. Trainees should know their 1 max percentages. I would not recommend this programs to beginners.
Includes
printable program in PDF form
6-week duration at a 6x training frequency
explanation to program design
calendar view
exercise video guide
You Will Need
Conventional gym equipment
$60
QUARANTINE COMEBACK
Design
This 6-week program starts with a total body split for a 2-week period and transitions into an upper / lower split for the remaining 4-weeks. The program was designed as a post-quarantine plan to help trainees transition back into a regular training routine. The program begins with a lighter volume and repetition load and becomes gradually more challenging.
Who is It For?
I recommend the Quarantine Comeback Program to those that worked out in the home setting and were unable to manipulate intensity in the form of weight. The program is suitable for intermediate to advanced trainees.
Includes
printable program in PDF form
6-week duration at a 5x training frequency
explanation to program design
calendar view
exercise video guide
You Will Need
Conventional gym equipment
$60
POWERBUILDING PROGRAM
Design
The Powerbuilding Program is one I designed for my off-season and in anticipation of my first powerlifting meet. Apart from including my favorite exercises, the program is designed with high intensity “power” days and high volume “bodybuilding days.
Who is it for?
The Powerbuilding Program is ideal to those whose goal is both, strength and hypertrophy. I do not recommend this program to anyone that has not been consistently training for at least 2 consecutive years. I would further recommend trainees that wish to run this program to have record of their 1 max percentages (i.e. your “max” weight on the main compound lifts). It is recommend and encouraged that trainees are eating at a surplus to maximize progress.
Includes
Excel document with max percentage calculator and big picture overview of % progressions
8-week duration workouts at a 5x- 6x training frequency
You Will Need
Conventional gym equipment
$60
DON’T SEE ANYTHING YOU LIKE?
Suggestions for different training programs are encouraged. Further, if you would like a a specific type of program, please consult the personalized program service detailed above.
NOTE: Upon receiving payment, programs are non-refundable.
Personalized programs may take up to 7 days to finalize. Any other program is sent within 2 days of receiving payment.
