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Your Program

Select your program below to get started on your strength journey.
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Program Structure

This program is designed to be flexible and can be adapted to your available equipment and location. Whether you have access to barbells, machines, dumbbells, or basic home gym equipment, we can make it work for you.
  • Workout frequency: Minimum three times per week, fourth workout is optional
  • Rotate through the exercises in each category, selecting the next one in sequence for each workout
  • Main Lifts: Warm up to one top set of five reps, then two back-off sets at 80%
  • Accessory Exercises: Three sets
  • Finishers: Three sets
  • Note: Don't worry if you don't have the specific equipment to do certain exercises. We can work around that until you want to add them.

Main Lifts

ExercisePurpose
Bench PressUpper body pushing strength, chest and triceps development
DeadliftPosterior chain development, overall strength, grip strength
Overhead PressShoulder strength, upper body stability, core engagement
SquatFull body strength, leg development, core stability

Accessory Exercises

ExercisePurpose
Band Face Pull/Pull-ApartBetter posture, healthy shoulders
Bent Over RowSculpts upper back, improves posture
Bulgarian Split Squat (DB)Sculpts thighs/glutes, single-leg balance
Chin-upsBack & grip
Incline Bench (BB)Upper chest, shoulders, improved posture
Lateral Raises (DB) SeatedDefined shoulders, lean upper-body shape
Pull-upsBack & grip
Romanian Deadlift (DB)Lifts/tones glutes, tightens hamstrings
Side/Copenhagen PlankTightens core/waist, hip stability
Standing Calf Raise (DB)Calves/ankles

Finishers

ExercisePurpose
Ab WheelLower abs, posture
Close-Grip BenchTones arms/chest, boosts upper-body strength
Cossack SquatOpens hips, improves adductor and hamstring flexibility, and develops balance in the squat pattern
Curl (BB)Tones arms, improves arm definition
Dead BugLower abs, posture
Farmer's Carry (DB)Full-body tightness, grip, and core
Iron Neck CircuitNeck strength
Lying Curl (DB)Balances/tones arms, corrects imbalances
Overhead Extension (BB)Sculpts triceps, slims upper arms
Shoulder DislocatesKeeps shoulders healthy, improves overhead mobility, and combats tightness from pressing and pulling
Shrug (BB)Improves posture, healthy neck/shoulder look
Skullcrusher (DB)Shapes triceps, reduces arm "jiggle"
World's Greatest StretchHits hips, hamstrings, groin, glutes, thoracic spine, and even calves in one movement. Improves both upper and lower body mobility and rotation.

Nutrition & Lifestyle Guidelines

  • Calories: Start at a deficit (as determined by your goals) until you reach your target body fat percentage. Then adjust to maintenance or based on your new goals
  • Protein: 1-1.2g per pound of bodyweight
  • Fats & Net Carbs: Flexible based on goals
  • Water: Half your bodyweight in ounces daily
  • Creatine: 5g daily. Supports muscle strength, recovery, and has cognitive benefits. Don't worry, it's not like steroids and won't make you feel or look artificially jacked. It's one of the most well-researched supplements available.
  • Other supplements: Optional based on individual needs
  • Alcohol: Maximum twice per week
  • Daily Movement: 10,000 steps or equivalent

Recommended Equipment for Tracking

  • Kitchen Scale - For accurate food measurements
  • Body Scale with Impedance (with handles) - For weight and body composition tracking
  • 32oz Water Bottle - Makes tracking daily water intake easier
  • Protein Shaker - For convenient supplement mixing
  • Food Storage Containers - For meal prep and portion control
  • Food Journal or Tracking App - For logging meals and progress
  • Measuring Cups/Spoons - For portion control when scale isn't practical

Progress Tracking

  • Weigh-ins: Ideally daily, minimum twice per week (first thing in the morning)
  • Progress photos: Ideally weekly, minimum monthly (consistent lighting and poses)

💡 Pro Tips

  • Track your calories and macros using a food tracking app
  • Prepare meals in advance when possible
  • Keep a water bottle with you throughout the day
  • Use a step counter or fitness tracker to monitor daily activity
  • Consider alcohol-free alternatives on social occasions
  • Use a weight tracking app to graph your daily weigh-ins and spot trends
  • Take your progress photos in the same location and time of day each week
  • Don't get discouraged by daily weight fluctuations - focus on weekly averages
  • Mix creatine with enough water to ensure proper hydration
  • Be patient with initial progress - body composition changes take time to become visible