On the gram
Custom Workout Plan Only (Low Touch)
This is a one‑time, fully customized training plan built specifically for your goals, experience level, equipment, and schedule. After purchase, you’ll complete a detailed form, and I’ll design a structured program you can follow independently. No check‑ins or ongoing coaching—just a clean, professional plan tailored to your needs.
What’s included:
• One‑time custom training program
• Delivered as PDF, Google Doc, or inside your training app
• Optional add‑on: program revision after 4–6 weeks
Standard Coaching (Mid Touch)
This tier gives you personalized programming and structured accountability without the intensity of weekly communication. You’ll check in every two weeks so we can review progress, address challenges, and make adjustments as needed. Ideal for self‑driven clients who want expert programming and guidance while maintaining independence.
What’s included:
• Custom training program
• Biweekly check‑ins
• Limited messaging support
• Monthly program updates
12-Week Hypertrophy, Strength & Power Program
This 12-week program is built on the NASM OPT model and takes you through three scientifically-structured phases designed to build muscle, develop maximal strength, and convert it all into explosive power.
Phase 3 – Hypertrophy (Weeks 1–4)
We start by building your foundation. Higher volume, moderate loads, and controlled tempos maximize muscle growth and prepare your body for the heavier work ahead.
Phase 4 – Max Strength (Weeks 5–8)
Now we load the bar. Low reps, heavy weight, and longer rest periods train your nervous system to produce maximum force and turn the muscle you built into real, usable strength.
Phase 5 – Power (Weeks 9–12)
The final phase pairs heavy strength work with explosive movements in contrast supersets — the most effective method for developing speed, power, and athletic performance.
What’s included:
4 training days per week (3 required + 1 optional)
Squat, Upper, and Hinge day structure every week
Optional Day 4 with arms, cardio, and mobility — tailored to each phase
Full coaching notes on every exercise
12-week progress tracker to log your lifts
Whether you’re chasing size, strength, or athleticism — this program delivers all three.