Dedicated bench press specialization. Three targeted sessions — heavy, volume, and technique — designed to put a new PR on the board in 6 weeks.

• Heavy, volume, and technique days
• Progressive overload built in
• Weekly weight and rep tracking log
• Coaching notes on every exercise

The foundation program. Three full-body sessions per week built around the fundamental movement patterns — squat, hinge, push, pull. Master these and everything else gets easier.

• 3 progressive full-body sessions
• Movement pattern focused
• Perfect for beginners or restarting
• 4-week tracking log included

High-intensity resistance training designed for maximum fat loss without sacrificing muscle. Includes a complete macro and calorie guide — training and nutrition together.

• Upper, lower, and full-body circuit
• Macro guide with calorie calculator
• 3 deficit tiers for different goals
• Hormone-optimized macro targets

A mobility-first program that systematically addresses the three real limiters of squat depth: ankle dorsiflexion, hip mobility, and thoracic extension. Inspired by ATG methodology.

• 3 targeted mobility sessions
• Ankle, hip, and thoracic focus
• ATG split squat progression
• Weekly schedule included

Real core strength — not crunches. GHD sit-ups, dragon flags, hanging leg raises, and toes to bar with a full progression path from limited ROM to heavy loaded movements.

• GHD sit-up full progression
• Dragon flag and toes-to-bar
• Weeks 1-2 and 3-4 phases
• Weight and rep tracking logs

Deadlift, row, and pull mastery. Three targeted sessions — deadlift and heavy row, vertical pull, and horizontal pull with loaded carries. No straps. Real grip development.

• Conventional deadlift progression
• Pull-ups separate from lat pulldowns
• Farmers and trap bar carries
• 4-week tracking log