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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
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