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The programs work. They work better with people around you.
Price increases with every new member. Currently $15/month.
(more programs, accountability + edge tracker soon available innside)
Four sessions. Two days built for strength. Two days built for size.
BUILD is a structured upper/lower split for lifters who want real progress, not noise. No maxing out every session. No random workouts. Just a system you can run for months.
Day 1 and Day 2 hit heavy compounds. Bench, row, squat, deadlift. Low reps, real weight, full recovery between sets.
Day 3 and Day 4 shift to volume. Controlled tempo, full range, the work that actually builds muscle.
What's inside:
Full 4-day training split (Upper Strength, Lower Strength, Upper Hypertrophy, Lower Hypertrophy)
Complete warm-up protocol for every session
Progressive overload framework so you know exactly when to add weight
Nutrition breakdown for building muscle: protein targets, calorie surplus, meal timing
Printable session tables to track every lift, every week
No supplements to buy. No gimmicks. Just sets, reps, and the discipline to repeat them.
Run it for 12 weeks. Write down your weights. Show up four days a week.
That's the standard.
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Your job does not wait for you to be ready. Neither does your family.
This program is built for the person who has to perform when it matters, on the job, under pressure, on no sleep - and still show up at home afterward. It works around shift schedules, unpredictable weeks, and the reality of being a parent.
Six training days. Three strength sessions, two runs, and one circuit per week. If you miss a day, you pick up where you left off. The program does not fall apart because life got in the way.
What is inside:
— 3 strength programs with A, B and C session variants
— 8-week periodization plan: 3 strength, 2 runs, 1 circuit per week
— Long run progression: 60 to 85 min Zone 1-2
— Interval progression: 6 to 10 x 4 min Zone 4
— 4 circuit sessions to pick from each week: Fitness, Cindy, Fight Gone Bad, Well-Rounded
— Basis 1 and 2 injury prevention after every run
— Built-in deload at week 4
PDF. 3 pages. Instant download.
Most programs are not built for what selection actually demands.
This one is. Three strength programs, a full 7-week periodized cycle, four circuit training benchmarks, a dynamic warm-up protocol, and injury prevention built in from day one.
You will know what to do, in what order, and how to track your development every week.
What is inside:
- 3 strength programs (legs and chest, legs and back, full body power) with A, B and C session variants
- 4 circuit benchmarks: Fitness, Cindy, Fight Gone Bad, Well-Rounded
- Dynamic warm-up protocol for every session
- Basis 1 and 2 injury prevention circuits
- Full 7-week periodization plan with control sessions and a built-in deload
PDF. 3 pages. Instant download.