PROGRAM OVERVIEW

What is your level What equipment do How many workouts How long are How long is the
What is your goal?
of experience? I need? per week? the workouts? entire program?

30-60 min/workout
Beginner Squat rack, Barbells 9-11 Weeks
Build muscle, Increase strength, 2-3 days a week
ANABOLIC Boost metabolism
Intermediate Dumbbells, Adjustable bench,
(gym/home gym) Trigger session days
4 Phases
Advanced Resistance bands
(optional): 10-30 min

Improved athleticism, Functional Squat rack, Barbells

3 days a week 11-12 Weeks
strength, Increased power production, Intermediate Dumbbells, Adjustable bench, 60-75 min in gym
PERFORMANCE Conditioning, Mobility, Strong Advanced Resistance bands, (Kettlebells
(gym/home gym)
15-30 min at home
4 Phases

healthy joints optional)

Build muscle, Sculpt body, Balance, 10 Weeks

Intermediate
AESTHETIC Symmetry, Aesthetics, Bring up
Advanced
Full Gym Access 5 days a week 30-75 min 3 Phases
lagging body parts

Overall fitness, Fat loss, Strength for Beginner

Resistance bands, Stick (broomstick, 4 Weeks
ANYWHERE people with limited access to Intermediate
dowel, pvc pipe) Pull-up bar (optional)
2-5 days a week 30-60 min
2 Phases
equipment & limited time Advanced

Maximize the results of any workout, Beginner

1-7 days a week
PRIME Prevent injury maximize performance Intermediate No equipment needed
(use as needed)
10-20 min Ongoing
before any athletic event Advanced

Beginner
Improve function overcome pain and No equipment, (5-6 Ft Every day as needed
PRIME PRO correct bad habits
Intermediate
stick suggested) frequently as possible
20-30 min Ongoing
Advanced

Shed body fat, Increase stamina 3 HIIT Workouts

2-6 Weeks
HIIT Workout in half the time, Build a Advanced Barbell, Plates, Dumbbells 2 Flow Sessions 20-30 min
3 Phases
larger gas tank 2 NEAT Sessions per week

Barbells, Dumbbells, Machines

Build muscle, Shed fat, Boost 6 Days a week 12 Weeks
SPLIT metabolism, Sculpt the body
Advanced *Recommend a gym
1 Mobility day
1 hour
3 Phases
membership

Barbells, Dumbbells, Squat Rack

Build maximal muscle, Increase total 3 Foundational Workouts 12 Weeks
STRONG body strength, Increase work capacity
Advanced *Suggested: Speed Ladder, Hex Bar,
2 Work Sessions per week
1 hour
3 Phases
& Sandbag

Dumbbells and a
STARTER Build Foundational Strength and Stability Beginner
Physio Ball
4 Workouts Per Week 30-40 min 12 Weeks

Extreme: 3 Days On One

Build the Most Impressive, An entire gym with machines Day Off 2 workouts a Day 2-45 minute Extreme: 18 Weeks
P.E.D. Competitive Physique
Most Advanced
and free weights Advanced: 2 Days On One workouts/day Advanced: 23 Weeks
Day Off 2 Workouts a Day

Designed for obstacle course race

Full gym access or if at home
preparedness. Attain a stronger, more 15 Weeks
OCR durable grip and greater cardiovascular
Intermediate Dumbbells or Kettle Bells, a pull up 4-5 Workouts Per Week 1 hour
4 Phases
bar, and a rice bucket
endurance