Build your foundation. Learn to move well. Start strong.
Firm Foundation: Strong Start is a 3-day beginner strength training program built around the foundational movement patterns that everything else in fitness is built on. This plan keeps it simple, intentional, and approachable — so you can build real confidence in the gym without feeling overwhelmed. Every exercise is linked with a video demonstration so you always know exactly what to do and how to do it.
Best for: Someone brand new to lifting who wants structure, guidance, and a program that meets them exactly where they are.
What's included:
8-week editable workout spreadsheet with video links
Welcome letter
Before You Begin guide
Warm-up & cool-down guide
Exercise substitution guide
Progress tracker
More intensity. Less time. Real results.
The Growth Phase: Full Body Formula is a 5-day intermediate program built around 3 full body lifting days and 2 cardio days — designed for the person who wants serious results without spending every day in the gym. Each lifting day is strategically programmed to train every major muscle group with increased intensity, more complex movements, and greater training volume than a beginner program. The two cardio days each include a core or accessory circuit to keep you moving with intention all week long.
Best for: The intermediate athlete with a busy schedule who wants a structured, challenging program that fits into real life without sacrificing results.
What's included:
8-week editable workout spreadsheet with video links
Welcome letter
Before You Begin guide
Warm-up & cool-down guide
Exercise substitution guide
Progress tracker
More structure. More intention. More results.
The Growth Phase: Refine & Define is a 5-day intermediate program built around a push day, pull day, two lower body days, and one cardio and core day — giving each muscle group focused, intentional attention throughout the week. This program introduces barbell work and compound lifts for the first time, building real strength through the most effective and foundational movements in training. Core training is woven intentionally throughout every single day — not just as a finisher, but as a foundational element of the entire program.
Best for: The intermediate athlete who is ready to increase their training frequency, introduce barbell compound lifts, and follow a program built with real structure and purpose.
What's included:
8-week editable workout spreadsheet with video links
Welcome letter
Before You Begin guide
Warm-up & cool-down guide
Exercise substitution guide
Progress tracker
Strength. Intensity. Performance. All in one program.
Elevate: Total Body Blueprint is a 6-day advanced training program that blends heavy compound lifting, explosive power work, hypertrophy training, and athletic conditioning into one well-rounded plan. This program introduces staple explosive and athletic movements — power work that builds coordination, force production, and full body performance beyond traditional strength training. Four full body lifting days are paired with two cardio focused training days for a complete, hybrid training experience. Core training is not an afterthought here — it is integrated intentionally and purposefully throughout every single day of the program.
Best for: The experienced athlete who is already dialed into training and wants a structured, high intensity program that challenges their strength, athleticism, and conditioning all at once.
What's included:
8-week editable workout spreadsheet
Welcome letter
Before You Begin guide
Warm-up & cool-down guide
Exercise substitution guide
Progress tracker
Built to get stronger. Period.
Elevate: Strength System is a 6-day strength focused program built around a push, pull, legs, upper, lower split — designed specifically for the athlete is already consistent in the gym and is ready to shift their focus toward building real, measurable strength with a structured and intentional program. Every lifting day follows a proven strength building structure — opens with an explosive movement to prime the central nervous system and prepare your body for heavy lifting, then moves into a primary compound lift, a secondary compound movement, and targeted accessory work to support muscular balance and development. Core training is woven throughout every single day hitting every major movement pattern. One conditioning day of mobility, sprints, and stability work rounds out the week to keep you athletic and well rounded without losing the strength focus.
Best for: The experienced athlete who wants more than just a good workout — they want a program built around getting stronger week after week.
What's included:
8-week editable workout spreadsheet
Welcome letter
Before You Begin guide
Warm-up & cool-down guide
Exercise substitution guide
Progress tracker
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