BEGINNERS PROGRAM

Guide to Getting Started at the Gym — 3 months

This program is designed for BEGINNERS ONLY. First-time gym goers and those who are just getting started on their health journey, or those who have been going to the gym for a short time and are not seeing the results in the mirror. This program breaks down the basics and provides a 3-month training plan and nutritional guidelines to develop an overall healthy lifestyle.

FAT LOSS PROGRAM

Guide to Fat Loss — 3 months

This program is designed for gym goers who are struggling with their weight. More importantly, need to lose body fat. This is not a crash diet plan with insane workouts. This is not a plan for losing massive amounts of weight/fat in a very short amount of time. This is a guide to developing healthy habits, starting with the basics, and losing body fat safely. Why does it work? It's simple and easy to follow. It does not require you to 180 your life and make drastic changes. It's a slow and steady approach that will generate excellent results over time. This is a 3-month guide which includes nutritional guidelines as well as the exercise program with predetermined progressions.

PPL PROGRAM

Guide to PPL (Push/Pull/Legs) — 3 months

This is a 3-month guide which includes nutritional guidelines as well as the exercise program with predetermined progressions. This program breaks down a popular strategy for hypertrophy: the PPL. This stands for pull, push, legs (or push, pull, legs depending on who develops the program). It provides nutritional basics for gaining muscle size and lays out a safe and effective way to execute this program. Make no mistake: a PPL program will generate a lot of volume while keeping the workouts relatively short. However, it will require being in the gym 3–6 days per week depending on your goals.

UPPER/LOWER BODY PROGRAM

Guide to the Upper/Lower Split — 3 months

This is a 3-month guide to a classic training strategy for muscular hypertrophy. This program can be implemented by beginners, intermediate, and advanced lifters. The examples inside cover all three levels and include instructions for how to use this program for improvement, cutting, and maintenance. The ways to divide up the upper/lower split are almost endless, the frequency level can be moved up or down, and the volume can also be adjusted, making it a versatile program for every level.

ANTERIOR/POSTERIOR PROGRAM

Guide to the AP Split — 3 months

This is a 3-month guide to a classic training strategy for muscular hypertrophy. This program can be implemented by beginners, intermediate, and advanced lifters. The examples inside cover all three levels and include instructions for how to use this program for improvement, cutting, and maintenance. The ways to divide up the anterior/posterior split are almost endless, the frequency level can be moved up or down, and the volume can also be adjusted, making it a versatile program for every level.

EXPLOSIVE POWER PROGRAM

Guide to Explosive Power — 1 month

This is a 1-month guide that can be performed before a competitive season or for several months in a row, or progressively from level 1–3, during the offseason to develop explosive power. While this program is not sport-specific, it can be used with success for a number of different sports. This program provides 3 levels for beginners to advanced athletes. While it is recommended to rest at least 1 day in between workouts, resting more based on recovery needs or schedule is acceptable and will still generate great results.

LINEAR SPEED PROGRAM

Guide to Linear Speed — 1 month

This is a 1-month program to develop explosive, linear speed over short distances (less than 100m). While this is only a 1-month program, it can be utilized multiple times, back-to-back, to continue shaving seconds off of your sprint time. This program is for athletes who are already in shape and have the basics of exercise and nutrition covered. Whether the 100m dash is your event or you want to get faster on the base path or court, this program will help you achieve those goals.

“GET COOKED” — HYPERTROPHY PROGRAM

Guide to the Hypertrophy Program — 1 month

This is a 1-month guide which includes nutritional guidelines as well as the exercise program with predetermined progressions. This program is designed to bridge the gap between volume and time. The program focus is on muscle hypertrophy. It is a 5-day per week program, loaded with super sets and giant sets. Due to the nature of this program, it should only be used for 4–6 weeks before a deload phase. It is designed with the time of the gym goer in mind and forces in 18 sets per body part, per week, while keeping the gym sessions short. It is intense. It is tough. It is exactly what you are looking for if you want results in a short amount of time.

BRO SPLIT PROGRAM

Guide to the “Bro Split” — 1 month

This is a 1-month guide which includes nutritional guidelines as well as the exercise program with predetermined progressions. This program is designed for muscle hypertrophy or gaining size. While the “Bro Split” has gotten a bad reputation over the years, it is still a useful program. The Bro Split is for the intermediate gym goer. You have the basics down. You know you need more volume to grow. However, you don't have 2+ hours to spend at the gym, cannot increase frequency by much, and are not quite ready for intense training methods. The Bro Split is the happy medium, allowing you to go hard on each muscle group because there is plenty of time for it to recover. It can ease you into higher volume training without sacrificing time.