WHO'S THIS FOR

• If you’re just starting out, or if it’s been a while since you’ve done any strength training.

PROGRAM'S GOAL

• Build a solid fitness foundation.
• Demonstrate consistency in basic movements.
• Demonstrate control in basic movements.
• Confidently progress to a mid-intermediate training program without physical and additional restrictions.
• Teach you how to safely and effectively start mastering the basic movements.

WHAT YOU GET

• The program comes in three phases: Program 1, Program 2, Program 3.
• Complete with linked exercise demos via spreadsheet, and a PDF for a program overview.
• Detailed workout plan complete with dynamic warm-ups, mobility work, workout finisher.
• 3 x 60-minute 1:1 training sessions at the start of each phase.
• 2 x 15-minute biweekly in-person check-ins to give you feedback on how you perform each movement exercise.
• Weekly check-ins and other concerns between sessions through direct messaging in the phone, messenger, Whatsapp.
• FREE gym access in the gym for the whole duration of the program.

WHAT TO EXPECT

• Upon purchase, we'll ask for your email so we can send you the link to access your program on Google drive.
• Once inside Google drive, you are required to complete the following forms: Physical Readiness Questionnaire (PAR-Q), Lifestyle Questionnaire, Tape Measurements, and Weight form. Finally, take progress pictures before starting the program and by the end of the program (you don't have to send it to me).

• TRAINING FREQUENCY & TOTAL WEEKS
  • You'll complete the 3 phases of this program at 9 weeks - 18 weeks depending on your weekly training frequency.
  • If you train 2x a week, you'll complete the program in 15 weeks
  • Train 3x a week, you'll complete the program in 10 weeks.
  • Train 4x a week, you'll complete the program in only 7.5 weeks.

WHAT NOT TO EXPECT

• There is no nutritional guidance provided in this program.
• This option is not a coaching relationship.

WHO'S THIS FOR

• Use this program if you’ve finished TRAIN STRONG, START RIGHT program.

PROGRAM'S GOAL

• Continue to make progress and keep a solid fitness foundation.
• Demonstrate consistency in basic movements.
• Demonstrate control in basic movements.
• Confidently progress to intermediate training program without physical and additional restrictions.

WHAT YOU GET

• The program has 3 cumulative phases that you can finish in 9-12 weeks.
• Dedicated phase for muscle-based (grow muscles), strength-based (lift heavy), power-based (lift fast and explosive).
• Complete with linked exercise demos via spreadsheet, and a PDF for a program overview.
• Detailed workout plan complete with dynamic warm-ups, mobility work, workout finisher.
• 4 x 30-minute 1:1 training sessions at each phase.
• 2 x 15-minute biweekly in-person check-ins to give you feedback on how you perform each movement exercise.
• Weekly check-ins and other concerns between sessions through direct messaging on the phone, messenger, Whatsapp.
• FREE gym access in the gym for the whole duration of the program.

WHAT TO EXPECT

• Upon purchase, we'll ask for your email so we can send you the link to access your program on Google drive.
• Once inside Google drive, you are required to complete the following forms: Physical Readiness Questionnaire (PAR-Q), Lifestyle Questionnaire, Tape Measurements, and Weight form. Finally, take progress pictures before starting the program and by the end of the program (you don't have to send it to me).

• TRAINING FREQUENCY & TOTAL WEEKS
  • You'll complete the 3 phases of this program at 9 weeks - 18 weeks depending on your weekly training frequency.
  • If you train 2x a week, you'll complete the program in 18 weeks.
  • Train 3x a week, you'll complete the program in 12 weeks.
  • Train 4x a week, you'll complete the program in only 9 weeks.

WHAT NOT TO EXPECT

• There is no nutritional guidance provided in this program.
• This option is not a coaching relationship.

WHO'S THIS FOR

• Join this program if you've been consistently lifting heavy loads and using power-based exercises.

PROGRAM'S GOAL

• The goals for this program are to get stronger, and leaner.
• Train with the basic movements but with intensity to keep your fitness improving, strength increasing, lift weights faster, and with more endurance.

WHAT YOU GET

• Each program has five (5) cumulative phases.
• Each training program consists of a Strength-focused day (day 1), a Power-focused day (day 2), an Endurance-focused day (day 3).
• Complete with linked exercise demos via spreadsheet, and a PDF for a program overview.
• Detailed workout plan complete with dynamic warm-ups, mobility work, workout finisher.
• 2 x 15-minute biweekly in-person check-ins to give you feedback on how you perform each movement exercise.
• Weekly check-ins and other concerns between sessions through direct messaging on the phone, messenger, Whatsapp. FREE gym access in the gym for the whole duration of the program.

WHAT TO EXPECT

• You're expected to review the exercises to familiarize the movement so we can make the most at every 30-minute session.
• Upon purchase, we'll ask for your email so we can send you the link to access your program on Google drive.
• Once inside Google drive, you are required to complete the following forms: Physical Readiness Questionnaire (PAR-Q), Lifestyle Questionnaire, Tape Measurements, and Weight form. Finally, take progress pictures before starting the program and by the end of the program (you don't have to send it to me).

• TRAINING FREQUENCY & TOTAL WEEKS
  • Train 2x a week, you'll complete each program in 7 weeks or 10 weeks with reload.
  • Train 3x a week, you'll complete it in 5 weeks or 7 weeks with reload.
  • Train 4x a week, you'll complete it in 5 weeks, repeating the workout six times.

​

WHAT NOT TO EXPECT

• There is no nutritional guidance provided in this program.
• This option is not a coaching relationship.