Training Programs

Flagship Programs

Our flagship programs emphasize developing strength, functionality, and overall athleticism.

0. Base

Beginner (3 Months)

For Injured, Sedentary, and Older populations. It is recommended this program is performed under the guidance of a professional.

1. Framework

Beginner to Intermediate (6 Months)

For new lifters, lifters with less than 1-2 years experience, and junior high, high school and college-aged students new to lifting.

2. Essential Strength

Intermediate to Advanced (12 Months)

Experienced lifters with more than 1-2 years experience or who have completed the Framework Program.

3. Modern Athlete

Advanced (12 Months)

Experienced lifters who have been training consistently, have a solid strength foundation, and who are proficient with power lifting and olympic weightlifting.

 

The Beginner's Guide to Strength & Fat Loss

This plan is ideal for anyone who is new to exercise, a beginner weightlifter, or someone who hasn’t worked out in a while. The workouts cover all of the basic and most important movements. Benefits include fat loss, building lean muscle mass, increasing strength, improving joint mobility & stability, and more. These are the foundation for any health, fitness, or performance-based goal. Although this plan is designed for beginners, it can be scaled to any level of fitness. You could even repeat this plan multiple times.

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2-Day Foundational Strength & Hypertrophy

Training 2 days per week is the minimum necessary for having a beneficial level of strength and this plan only requires 2 days a week of lifting. A mixture of barbell training and bodybuilding for intermediate to advanced lifters who participate in other forms of exercise. The plan focuses on one big lift of your choice and supportive exercises. This plan works best when paired with at least 2 additional hours per week of other physical activities. Free for Members.

  • Goals: Strength, Fat Loss
  • Frequency: 2 days/week, 1 hour each, for 4 weeks
  • Equipment: Barbell or Trap Bar, Kettlebell, Dumbbells

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Back Muscles & Pulling Strength

This training program is all about making the back look muscular and getting stronger in your Deadlift and Pull-ups.

Focus

  • Hypertrophy (Emphasis on Posterior/Back Muscles)
  • Pulling Strength (Deadlift, Pull-ups)
  • Lower Body Conditioning

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Summer Muscles

This month focuses on bringing out those summer bodies, giving extra attention to the upper body muscles of the shoulders, back, and arms. The primary strength lifts are the Barbell Sumo Deadlift and the Overhead Press. It’s also the time of year where you can exercise outdoors. The Conditioning Workouts include the endurance sport of your choice in combination with total body and core exercises.

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Unilateral Strength & Stability

This 4-week plan focuses on strength and balance, with equal attention to the entire body and an emphasis on single-arm and single-leg stability. The primary strength lifts are the Back Squat and the Bench Press. The Conditioning Workouts include total body and core exercises.

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