Foundations Gym: Beginner Hypertrophy Program

Foundations Gym is built for lifters with about 6–12 months of experience who want structured, beginner-friendly strength training without feeling overwhelmed.

Program Overview:
• 4 lifting days per week
• 40–50 minute sessions
• Both home & gym options available
• Cardio & Travel program included
• Designed to strengthen fundamentals, improve movement quality, and set you up for long-term progress.

This 4-day program focuses on hypertrophy, using a slower, controlled pace to help you build muscle, improve form, and get confident in the gym.

If you’re ready to build strength, learn solid technique, and create real momentum in your training, Foundations is your starting point.
*All home programs require at least a bench and dumbbells

Building Blocks: Intermediate Hypertrophy Program

Building Blocks is designed for lifters with 1–3 years of consistent training who are ready to push beyond the beginner stage and build serious muscle with more intentional structure.

Program Overview:
• 4 lifting days per week
• 45–55 minute sessions
• Both home & gym options available
• Cardio & Travel program included
• Built around progressive overload and balanced muscle development
• Ideal for lifters who understand the basics and want more strategic, focused programming

This program uses progressive, intermediate-level hypertrophy training to challenge strength, movement quality, and overall work capacity.

If you're looking to level up, break through plateaus, and build stronger, more defined muscle, Building Blocks gives you the structure and challenge you need.
*All home programs require at least a bench and dumbbells

Mastery: Advanced Hypertrophy + Strength Program

Mastery is built for experienced lifters with 4+ years of consistent training who are ready for higher volume, more complexity, and true advanced-level progression.

Program Overview:
• 4–5 training days per week
• Mix of hypertrophy + targeted strength blocks
• Increased tempo work, new movement patterns, and more technical execution
• Ideal for lifters seeking challenge, variety, and continual progression
• Both home & gym options available
• Cardio & Travel program included

This program blends hypertrophy-focused training with strategic strength work, integrating new movement variations, tempo emphasis, and more demanding weekly structure to push your skill, capacity, and muscle development. This program has higher overall volume with advanced progression.

If you’re ready to train with intention, refine your mechanics, and unlock your strongest, most capable physique yet, Mastery is your next phase.
*All home programs require at least a bench and dumbbells

Strength: Advanced Strength Training Program

Strength is designed for lifters with 3+ years of consistent training who want to prioritize raw strength, power, and performance over traditional hypertrophy work.

Program Overview:
• 4 training days per week w/conditioning program included
• Strength-focused rep schemes with progressive overload
• Primary compound lifts as the foundation of each session
• Accessory work to support stability, mobility, and weak points
• Ideal for advanced lifters who want to build absolute strength, not just muscle size

Unlike hypertrophy training, which focuses on muscle growth through higher volume and moderate loads, strength training emphasizes: lower rep ranges, heavier loads w/longer rest periods and mastery of primary lifts (squats, deadlifts, presses, and pulls).

If you’re ready to push heavier loads, refine your mechanics, and become genuinely stronger, Strength delivers the focused structure you need.

Performance Conditioning: Fast, Effective Strength + Conditioning

Performance Conditioning is designed for anyone with at least 3 months of training experience, and it’s also great for more advanced lifters who want high-quality workouts without long sessions.

Program Structure:
• 3–4 training days per week
• 20–30 minute workouts (quick, effective, and scalable)
• Each day includes an optional strength section with 1–2 movements
• Conditioning can be done alone when you’re short on time

This program blends weights, explosive bodyweight movements, and high-intensity conditioning in formats like rounds, intervals, and AMRAPs. Every session is intentionally fast-paced, efficient, and customizable to your effort level.

It’s perfect for busy schedules and delivers a “you get out what you put in”. It’s easily adapted for beginners with some experience or advanced athletes wanting efficient sessions.

If you want fast, challenging, no-fluff workouts that boost performance without living in the gym, Performance Conditioning is the perfect fit.