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the method.

8 week programs.
5 workouts a week.
3 days building, 2 days working.
and always listening to your body.

the plan.

during your free 15 minute consultation we will work together to make sure you find the best plan for your goals.

the classic plan.

8 week program. 5 workouts per week that are intentionally designed to help you become a well-rounded human.

$50/month

the custom plan.

8 weeks of tailored programming. monthly check-in meetings with your coaches who are with you every step of the way.

$75/month

the breakdown.

you’re working through an 8 week programs. 5 days a week.

3 BUILD days
think strength: heavy lifting meets smart recovery. build days focus on compound lifts (typically 1:1 work-to-rest), supported by accessory work. each day targets full-body push, pull, or functional strength.
same structure every time: warm-up, primer, 3 supersets, finisher- because consistency builds results.

2 WORK days
think cardio: you’ll rotate between:
endurance days (circuit-style, steady pace, zone 2)
high-intensity days (short bursts, zone 4–5)
you’ll push your limits, improve stamina, and yes... sometimes question your choices. recovery is built in, and field days are best done with friends.

LISTEN days
progress needs balance. listen days prioritize rest, mobility, and tuning into your body so you can stay consistent and avoid burnout.

*note- we recommend all 5 workouts each week, but life happens. rest when needed, show up when you can, and stay consistent. we’ve got your back

why it works.

our programming works because your body adapts to what you repeat. and we repeat what works. structured lifts builds real muscle and real strength, while intentional accessory work keeps your body balanced and strong. knowing the flow lets you focus on lifting better, moving better, and pushing harder. conditioning makes sure your fitness carries beyond the weight room- training your heart, lungs, and nervous system so your energy, endurance, and recovery improve too.

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