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ONLINE PROGRAMS

At Home and Gym Programs

Targeted Goal Programming

Nutrition Plans (Vegan & Non Vegan

Full Video Library

LEAN BUILD (PHASE 1)

GAIN LEAN MUSCLE & LOSE BODY FAT

FOLLOW ALONG VIDEOS + SELF GUIDED PACKET W/ VIDEO LIBRARY

+ Length: 4 weeks

+ Workouts per Week: 5-6

+ Training Split: Full-body split (all major muscle groups trained in each workout); more specifically, this program follows my Full-Split concept, where two “focus” muscle groups per workout are performed with higher volume.

+ Equipment: Dumbbells (15lb - 40lbs), Adjustable Weight Bench, Balance Ball (65-

75cm), Fabric Resistance Bands (Commercial Gym access is optional)

+ Training Techniques: This program follows a classic (linear) periodization

scheme where the weight increases and rep counts decrease each week.

IAMCOACHKIWI_LEANBUILD_PHASE1_GUIDE_COVER.jpg

BARS & BANDS

BARBELL & RESISTANCE BAND PROGRAMS

SELF GUIDED PACKET W/ VIDEO LIBRARY

+ Length: 4 weeks

+ Workouts per Week: 5-6

+ Training Split: Full-body split (all major muscle groups trained in each workout); more specifically, this program follows my Full-Split concept, where two “focus” muscle groups per workout are performed with higher volume.

+ Equipment: Barbell (25lb-45lb), Dumbbells (15lb - 40lbs), Adjustable Weight Bench, Fabric & Rubber Resistance Bands

+ Training Techniques:

During this program you will be working on three main goals:

1. Power

2. Strength

3. Muscle Building (Hypertrophy)

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IN THE GYM

MACHINES & CABLES

SELF GUIDED PACKET W/ VIDEO LIBRARY

+ Length: 4 weeks

+ Workouts per Week: 5-6

+ Training Split: Full-body split (all major muscle groups trained in each workout); more specifically, this program follows my Full-Split concept, where two “focus” muscle groups per workout are performed with higher volume.

+ Equipment: Dumbbells (15lb - 40lbs), Adjustable Weight Bench, Balance Ball (65-

75cm), Fabric Resistance Bands (Commercial Gym access is optional)

+ Training Techniques: This program follows a classic (linear) periodization

scheme where the weight increases and rep counts decrease each week.

IAMCOACHKIWI_INTHEGYM_GUIDE_COVERS.jpg

ABS & ASSETS

GLUTES & ARM FOCUS 

SELF GUIDED PACKET W/ VIDEO LIBRARY

+ Length: 4 weeks

+ Workouts per Week: 3 DAYS

+ Training Split: Full-body split (all major muscle groups trained in each workout); more specifically, this program follows my Full-Split concept, where two “focus” muscle groups per workout are performed with higher volume.

+ Equipment: Barbell, Dumbbells (15lb - 40lbs), Adjustable Weight Bench, Fabric Resistance Bands 

+ Training Techniques: This program follows a classic (linear) periodization

scheme where the weight increases and rep counts decrease each week.

IAMCOACHKIWI_INTHEGYM_GUIDE_COVERS.jpg
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