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data-driven progress tracking, and expert programming from ISSA-certified coach

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Science Driven Strength

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Here's a 4-day per week at-home workout routine that requires minimal equipment. This program includes a combination of strength training, cardio, and flexibility exercises. Feel free to adjust the sets and reps based on your fitness level. Additionally, listen to your body and modify the exercises as needed. As you progress, you can gradually increase the intensity by adding more sets, reps, or incorporating more challenging variations of the exercises.

Minimal Equipment

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At Home

Here's a 4-day per week at-home workout routine that requires minimal equipment. This program includes a combination of strength training, cardio, and flexibility exercises.

An Upper-Lower training split is a popular and effective workout routine that divides the training sessions based on muscle groups—upper body and lower body. This split is commonly used in strength training and bodybuilding programs to allow for targeted training and sufficient recovery. The basic structure of an Upper-Lower split involves alternating between upper body and lower body workouts on different days.

This program is designed to jump right into for anyone with three years or less of in-gym experience.

Beginner

Hypertrophy

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Upper, Lower

This 8 week beginner hypertrophy program is designed to be able to jump right into with only a beginner level of gym experience

Upper- Lower Muscle Building 

 Push, Pull, Legs (PPL) hypertrophy program is a popular and effective resistance training split designed to promote muscle growth and overall strength. The program divides workouts into three main categories: Push, Pull, and Legs. Each category targets specific muscle groups and movement patterns, allowing for effective training and recovery.

Muscle Building

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Push, Pull, Legs

PPL hypertrophy block is designed to promote muscle growth! The primary goal of this hypertrophy block is to increase muscle size, often accompanied by improvements in muscle definition and overall aesthetics.

The Powerbuilding program is a hybrid training approach, aiming to develop both strength and hypertrophy simultaneously. The program integrates heavy compound lifts characteristic of powerlifting, such as squats, deadlifts, and bench press, to build foundational strength. Additionally, it incorporates bodybuilding-style accessory exercises to target specific muscle groups for hypertrophy and aesthetic development. This hybrid approach allows individuals to experience the best of both worlds, fostering functional strength while sculpting a well-defined physique. The program includes a balanced mix of compound movements, isolation exercises, and sufficient attention to recovery, making it suitable for those seeking a comprehensive and versatile fitness regimen. (Not a meet prep program)

Strength

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Powerbuilding

The Powerbuilding program is a hybrid training approach, aiming to develop both strength and hypertrophy simultaneously.

This powerlifting meet preparation program is a focused training phase designed to optimize an athlete's performance for an upcoming powerlifting competition or mock-meet. A well-structured powerlifting meet prep program aims to optimize an athlete's physical and mental readiness, ensuring they peak at the right time for the competition. It requires meticulous planning and attention to various factors to deliver optimal performance on the competition platform.

Peak

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Powerlifting Meet Prep

A powerlifting block is a specific phase within a training program that emphasizes developing maximal strength in the squat, bench press, and deadlift—the three main lifts in powerlifting. Typically structured as a mesocycle, a powerlifting block prioritizes heavy lifting with lower rep ranges and higher intensity. The goal is to improve neuromuscular adaptations, enhance motor patterns, and build foundational strength. Training volume may be moderate to high, and accessory exercises are often included to address weaknesses and support overall strength development. Periodization principles, such as gradually increasing intensity while managing fatigue, are commonly applied. Powerlifting blocks are often part of a larger, periodized training plan, incorporating phases for hypertrophy, strength, and peaking to ensure a well-rounded and systematic approach to competition readiness.

6 week Powerlifting

A peaking block in training refers to a phase strategically designed to optimize an individual's performance for a specific event or competition. Typically used in strength sports like powerlifting or weightlifting, as well as certain athletic endeavors, a peaking block is positioned near the end of a training cycle. During this phase, the training intensity may increase, and volume may decrease  to allow for proper recovery and supercompensation. The focus shifts to refining technique, maximizing power output, and fine-tuning overall readiness. Specific attention is given to tapering, where training Intensity and volume decreases significantly, aiming to reduce training fatigue and allow the athlete to reach their peak strength or performance level precisely when needed. Nutrition, sleep, and recovery protocols are crucial during the peaking block to ensure optimal readiness for the targeted event.

3 Week Peak, 1 Week Taper

Have you wanted to have a physique like a superhero? Look no further, this is the program for you! This plan is 5 Days per week, with a focus on back, shoulders and arms to give you that superhuman look! 

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The Avenger

Block 1

This program is designed for those who just need to get it done. Whether you work a demanding job or have a family, this program is for you. Utilizing a minimalistic approach and time saving supersets, this program will get the job done.

Program Notes:
Feel free to not do the supersets if you have extra time, as well as replace exercises based on what you have available. The exercises chosen were chosen for the biggest return on investment. 