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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 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