Programs & Coaching
Evidence-based training roadmaps, personalized virtual coaching, and nutrition frameworks designed for sustainable strength and longevity.
8-Week Foundation Program
Our core blueprint for lifters of all levels. Covers compound barbell lifts, mobility protocols, and weekly progression guidelines.
- ✓ Complete 8-week routine
- ✓ Exercise form cues
- ✓ PDF download to your inbox
1:1 Virtual Mentorship
Direct coaching tailored to your schedule, equipment, and personal body mechanics. Includes video analysis and weekly adjustments.
- ✓ Custom program tailored to you
- ✓ Video lifting technique critique
- ✓ Direct 1:1 chat access
Custom Nutrition Strategy
No crash diets. We build sustainable calorie and macronutrient habits that fuel heavy workouts and accelerate lean muscle recovery.
- ✓ Macronutrient targets for your goal
- ✓ Pre & post workout nutrition
- ✓ Evidence-backed supplement guide
Interactive Workout Split Explorer
Inspect our sample periodized training splits. Toggle between programming philosophies to analyze how sets, reps, and RPE are distributed across the training week.
Push / Pull / Legs Protocol
High-frequency training split maximizing weekly volume per muscle group while providing 48–72 hours of recovery between sessions.
| Exercise Movement | Primary Muscle | Sets × Reps | Intensity (RPE) | Key Form Cue |
|---|
Want a customized progression scheme?
We calculate specific starting loads, warm-up sets, and deload cycles based on your lifting experience.