BIRD'S EYE VIEW (OPEN GYM)

This program is designed to get you started on your journey. It all starts with a solid foundation. This is designed to help execute proper form in each movement pattern and grow confidence. There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance. This well-balanced exercise program includes address all of these health-related components of fitness.

What to Expect: You should expect to be geared up and ready to continue to grow in your fitness journey.

Numbers of Days a week: 3

Time Expected: 30-45 Minutes

Equipment Needed: Bands and Free Weights

Concept and Goal of Program: This program will make sure to put special attention on all three parts of your glutes. This will aid in the growth you are looking for.  This is an intermediate to advanced program with a focus on getting you glutes of amazing proportions Glute sooooo nice, they’d make fitness influences accuse you of getting butt implants. The program centers around a four day split, half of those workouts focused on glute/lower body.

This program is also one of my favorite styles of programs, as I would consider it a pull hybrid, push, lower, upper, lower

What to Expect: Expect to target your glutes from every angle. You will hit the whole body with a splash a glutes in 3 workouts a week.

Numbers of Days a week: 5

Time Expected: 45-60 Minutes

Equipment Needed: Bands, Machines, Cables, and Free Weights

Concept and Goal of Program: This program will be the direct replica of our general fitness. These workouts will be just as effective as our other programs. They will allow you to get a workout in if you are on the go, staying at a hotel, or have a solid set of dumbbells as the house. Dumbbells aren't without flaws for progressive strength training, due to the fact that dumbbells are pricey, so you probably don't have a full set. Also adjustable dumbbells usually top out at 50-90 pounds. 

However, this programming will get maximal results in a sub-maximal situation 

The solution: Shift your focus to other forms of progressive overload. 

HIGHER REPS

MORE SETS

SLOWER TEMPO

GREATER DENSITY (Less Rest)

RANGE OF MOTION

What to Expect: Expect to work hard, have fun, and get a solid workout in a short amount of time.

Numbers of Days a week: 4

Time Expected: 25-45 Minutes

Equipment Needed: Dumbbells

Concept and Goal of Program: This plan is for those who are still fairly new to the gym. This will keep you from overtraining when you first start out while still building some solid muscle. This program will help you take advantage of your “newbie gains” phase. The program revolves around what most new lifters really need to focus on: tracking and progressing big compound exercises. The high frequency of body parts trained will allow you to arguably progress much faster than you could with hitting each body part once per week, "the bro split". This program can also be used by intermediate and advanced lifters who may be short on time or want to change it up for a bit. I would personally implement this myself if I was short on time.

What to Expect: You should expect to hit upper and lower body every time you workout. There will also be a great deal of core work and cardio to accompany. There will be 4 Different Workouts, Pull focused, Push Focused, Quad Focused, Hamstring/Glute Focused.

Numbers of Days a week: 4

Time Expected: 45-75 Minutes

Equipment Needed: Bands, Machines, Cables, and Free Weights

Concept and Goal of Program: Bodybuilding is all about aesthetics and symmetry of the body. For men and women we will target a small waist, strong shoulders, and a strong toned trunk. Men think classic physique and women think bikini physique. This program is an intermediate to advanced split. It is also a balanced split, meaning volume is relatively evenly distributed to every body part. Considering there is lower frequency you will hit each muscle compared to other splits, there is more volume per workout. This is from more working sets and more exercises. As with all programs, the program can be extended much longer than the prescribed 12 weeks if you’re progressing well. All working sets are taken to failure (0 RIR). Always take as many warmup sets as needed. Take 45 seconds to 2 minutes rest between most exercises (more if needed for big movements: squats/deadlifts. And less if needed for smaller movements)

What to Expect: In this program expect to hit each body part with great focus. There will be a great deal of isometric work. Expect to be your most confident self!

Phase 1: Hypertrophic and Strength Focused

Phase 2: Hypertrophic Focused

Phase 3: Strength/Power Focused

Numbers of Days a week: 5

You can Schedule how this however this fits your schedule. However for optimal rest I suggest the following:

Monday - Pull

Tuesday - Push

Wednesday - Lower

Thursday - Rest 

Friday - Upper

Saturday - Lower 

Sunday - Rest

Time Expected: 45-60 Minutes

Equipment Needed: Bands, Machines, Cables, and Free Weights

Concept and Goal of Program: These workouts are going to be High Intensity Interval Training (HIIT). The goal here is to sweat it out and burn calories. There will be a great deal of reps with weights and with plyometric movements. These will full body attack with emphasis on core and cardio. We will mix up styles of Tabata, EMOMs, and HIIT in order to get our heart rate at fat burning level and be a catalyst to melt the stubborn fat away. If the goal is leaning up building the cardiovascular endurance, then this is the program for you!

What to Expect: Expect to leave the gym sweating and feeling like you gave it all you got! Oftentimes these can be paired with our more strength and muscle building plans.

Numbers of Days a week: 5

Time Expected: 30-60 Minutes

Equipment Needed: Bands, Step-Up Boxes, and Free Weights

Concept and Goal of Program: Our focus of this program is to be the strongest version of ourselves. Expect to hit out top 4 lifts (bench, squat, deadlift, and strict press) and get very strong at them. This is for those who want to be HUGE and HUGELY STRONG. And strong specifically within the “big 3” lifts. 12 weeks of programming to have you hitting PRs and carrying more lean tissue than ever before.

What to Expect: Low reps and heavy weights!!!

Numbers of Days a week: 5

Time Expected: 45-60 Minutes

Equipment Needed: Bands, Machines, Cables, and Free Weights

Concept and Goal of Program: The goal here is to keep life from getting in the way. We all lead busy lives, but that is no reason not to put your health first. 

What to Expect: Expect to move at a solid pace and finish out his workout with endorphins flowing and feeling accomplished.

Numbers of Days a week: 4

Split: Full Body

1: Quad Emphasis

2: Pull Emphasis

3: Rest

4: Hamstring Emphasis

5: Push Emphasis/Rest

6: Push Emphasis/Rest

7: Rest

Time Expected: 20-30 Minutes

Linear Periodization: Volume will go down (reps) as Intensity goes up (weight)

Equipment Needed: Bands, Machines, Cables, and Free Weights

This program is in place to have fun and get after it when you cannot get to the gym. All you need is your body, a motivated attitude, and probably some water to crush these challenging yet fun workouts.

What to Expect: Expect to be dripping with sweat and feeling accomplished.

Numbers of Days a week: 5

Time Expected: 20-30 Minutes

Equipment Needed: None

Concept and Goal of Program: Our focus of this program is to be the best version of ourselves in all aspects. We want to be strong, confident in our looks, and move well. The is a nice “in the middle” program for those transitioning to from beginner to intermediate or even someone who only has 4 days in their week and wants to see good results. The program alternates between upper and lower days. The higher frequency will still allow you to arguably progress at a solid rate. This program also includes a good bit of isolation work, due to becoming a little more mature in your training age.

What to Expect: You should expect to hit every part of the body from every angle. Also be ready for a splash of HIIT training as well as core focused movements.

Numbers of Days a week:  4

Split: Full Body

1: Lower 

2: Upper

3: Rest

4: Lower

5: Upper/Rest

6: Upper/Rest

7: Rest

Time Expected: 45-60 Minutes

Equipment Needed: Bands, Machines, Cables, and Free Weights