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
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+ 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.
BARS & BANDS
BARBELL & RESISTANCE BAND PROGRAMS
SELF GUIDED PACKET W/ VIDEO LIBRARY
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+ 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)
IN THE GYM
MACHINES & CABLES
SELF GUIDED PACKET W/ VIDEO LIBRARY
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+ 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.
ABS & ASSETS
GLUTES & ARM FOCUS
SELF GUIDED PACKET W/ VIDEO LIBRARY
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+ 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.