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Workout Templates

Workout templates are ideal for people who want freedom and lower costs with their exercise plan. We offer three tiers of workout templates, each with more or less interaction with us, depending on what you need, and varying features to meet different needs of different people.

Do understand that if you are unfamiliar with exercise, significantly overweight, or have another aggravating condition such as an injury, the workout template may not be the best option for you—one of our full training programs would be better. That said, you can still purchase the workout template.

You have the option to choose one of six different programs:

 

  • Gym Strength Training

  • Home Strength Training

  • Athletic Conditioning

  • Powerlifting(program difficulty based on personal level)


Gym Strength Training

The gym strength training program is designed for completion at a gym with access to dumbbells, barbells, squat racks, pull-up stations, and other standard gym equipment.

This program focuses on general fitness improvements, with both resistance training and cardio portions included in the plan. Each weeks offers four days of resistance training as well as four days of cardio for a total of a 12-week training cycle.

Exercises included in the training plan include resistance exercises such as barbell squats, dumbbell deadlifts, and kettlebells; calisthenic/plyometric exercises such as box jumps, planks, and leg raises; and running activities such as sprints and mid-distance runs.

Due to its scalability, the Fitness program is for everyone, whether a newbie or experienced exerciser. 

Home Strength Training

The home strength training program is designed for completion at a house with either just body weight or some simple equipment. While no equipment at all is okay, we do recommend some simple tools for best success such as resistance bands, stability ball, and TRX.

This program focuses on general fitness improvements, with both resistance training and cardio portions included in the plan. Each weeks offers four days of resistance training as well as four days of cardio for a total of a 12-week training cycle.

Exercises included in the training plan include resistance exercises such as barbell squats, dumbbell deadlifts, and kettlebells; calisthenic/plyometric exercises such as box jumps, planks, and leg raises; and running activities such as sprints and mid-distance runs.

Due to its scalability, the Fitness program is for everyone, whether a newbie or experienced exerciser. 

 

Powerlifting

For this program, you need access to barbells, a squat rack, and a lifting platform. If you have rubber plates, you may be able to forgo the lifting platform. If you have access to this equipment at home, the program can be completed from home.

 

The 12-week training cycle is divided into three four-week phases. Workouts occur three days per week, with various exercises each day. Major lifts— the bench, squat, and deadlift— remain the same each week, but major variations and assistance exercises change each week. Week-over-week and phase-over-phase load and/or volume changes to help you keep progressing. The program progresses by increasing weight over time, with deload weeks interspersed. 

 

The powerlifting program is for persons who want to get stronger at the bench, squat, and the deadlift. While the program will benefit general strength and fitness improvements, it is meant for individual seeking to improve the power lifts.

 

Athletic Conditioning

For this program, you need access to barbells, a squat rack, and a lifting platform. You will also require plyo boxes, TRX™ straps, kettlebells, and resistance bands. If you have rubber plates, you may be able to forgo the lifting platform. If you have access to this equipment at home, the program can be completed from home.

 

The 12-week training cycle is divided into three four-week phases. First phase is major power lifts— the bench, squat, and deadlift. Workouts occur three days per week, with various lifts each day and progressions. Second phase is power training with plyometrics and athletic movements. Third phase combines the first two together with advanced progressions. Week-over-week and phase-over-phase load and/or volume changes to help you keep progressing. The program progresses by increasing weight over time, with deload weeks interspersed. 

 

The athletic conditioning program is for persons who want to get better at their sport or improve their athletic abilites. While the program will benefit general strength and fitness improvements, it is meant for individual seeking to improve athletic performance.

 


Standard and Premium Templates

The differences between the Standard and Premium Template options are access to the training app and ongoing support versus receiving the plans in document form.

 

Standard Template—you receive a customized plan that is delivered as an Excel spreadsheet with a Word document explaining the program in detail. This option is ideal for people who prefer "old-school" tracking via a pen and paper, as the Excel spreadsheet can be printed and used to track workouts.

Premium Template—you receive a customized plan but also receive access to the training app and a trainer for three months. This option is ideal for individuals who enjoy using technology and/or want ongoing support from a trainer. You have full use of every feature in the app as well as unlimited ability to ask questions, regular review of your program, and changes to the program over time.

 

Regardless of the options you choose, your workout plan:

  • Customized to your needs

  • Built around your schedule

  • Focuses on the type of exercise you like

  • Follows the principles of exercise programming such as specificity, periodization, progression/regression, variety, etc.

  • 12 week standard program(can be shortened to 8 weeks or added to 16 weeks upon request)

  • Goal Oriented

 

The program will be built according to your skill level and includes the following:

  • Frequency of training

  • Length of sessions

  • Time between sessions

  • Total rest days per week

  • Type of exercises included

  • Volume

  • Rest intervals

  • Type of progressions/regression

  • Rate of progression/regression