Programs

 

 

Couldn't make the gym today, but wanted to work up a sweat at home? Switch over to the at home program for the day! 

Need to repeat a week or missed priors week? No worries.. everything is self paced and saved on your platform!

Each program is updated on a weekly basis with the intention of gradual progression based on the feedback we receive from our private Facebook group and coaching expertise.

We put YOU and YOUR GOALS FIRST! LETS GET STARTED TODAY

 

 

Mi Casa Su Casa

Level : Beginner

 

A program designed for those at home and want to remain at home... No pressure here to move into a gym because we have you covered! Grab this program if your looking for the following: 

  • Looking to build up a sweat, shed some pounds while creating muscle definition, and develop proper form
  • Minimal equipment
  • 5x / Week workout split (3 full body, 1 upper body, 1 lower body)
  • Circuit/HIIT style training mixed with high reps and low weights
  • This program is free for members only and cannot be available for a 1 time purchase

 

The Foundations

Level : Beginner - Advanced

 

Lets set the stage for a successful fitness journey brick by brick.  This program will help transform you into a BEAST and can be used by anyone despite your fitness level.  This program is for the following:

  • Looking to lose weight? Build muscle? All while developing your strength?
  • Form is key for any movement and this program has your covered by scaling you up over the course of 16 weeks from body weight movements to full on barbell training
  • 5x week workout split (weekly training volume varies per month)
  • Equipment needed: gym only
  • Free for members and cannot be available for 1 time purchase

 

Stronger

Level : Intermediate - Advanced

 

Strength is a foundational aspect for any style of training and 'Stronger' are one of those programs designed for those who are looking to develop just that. It is highly recommended you complete the 16 week block within 'The Foundations' program first if you are new to barbell training.  This is your program if you are looking for the following:

  • 3x a week training split with a focus on increasing your squat, bench, and deadlift
  • Strength program broken into 2 phases: Strength phase and Peaking phase with each phase lasting 4 weeks
  • You will be working up to a 5RM , 3RM, and 1RM
  • Percentage based programming
  • Equipment needed: Gym only
  • Free for members only and cannot be sold separately.
  • This program has a start and end date so please be aware of all announcements!

 

Push Pull Pro

Level : Beginner - Advanced

 

It is about time you snag your first pull-up or push-up!  One of the most difficult yet impressive movements to achieve can be accomplished with the Push Pull Pro program. Whether you are a beginner or a tad more advanced this program is for the following:

  • Can be completed in unison with any another program (Not suggested to be done while doing the 'Stronger' program)
  • High Volume with short workout time frames (less time spent in the gym but remain consistent!)
  • 5x week workout split (Upper body only but can be used with the 'Mi Casa Su Casa' or 'The Foundations' programs)
  • Equipment needed: pull-up bar, bench, bands
  • This program is free for members only and the 4 week beginner phase 1 program is available for a 1 time purchase.
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