I am a bodybuilding & strength coach as well as a figure athlete myself. No matter how "in line" people think their protocols are when they come to me, I make them better & get them bigger, stronger, leaner, & healthier. I work primarily one-on-one, but if you're looking for a more affordable way to get quality, strategic programming you can be confident in & you just don't feel like you're getting the results you should be so far, this is for you.

More than anything else, I fix clients' exercise execution & intensity. The best program won't go far executed like crap. So believe me when I say, I'm barely going to look at your weight progressions, but I am going to spend a lot of time looking at form videos. Those who submit them the most improve the most, full stop, more for muscle growth than any other goal.

This is a 5-day legs/pull/push/upper/lower lifting program designed for balanced muscle growth (roughly equivalent volume across muscle groups). It incorporates roughly 2x/wk frequency for all muscle groups & can be distributed throughout the week in whatever fashion is convenient, though I do recommend the spacing listed for maximal recovery.

Intensity is modulated via RPE, with sets and rep ranges indicated (see notes at the top of each session). Your first week will be lower volume & intensity to introduce you to the program.

Custom tutorial videos are provided for all exercises - not of me, maybe I'll do that one day, but there are plenty of quality tutorials available from other creators that are about as good as what I would make.. plus plenty that are very bad, so I personally pick each one from the same library I provide my one-on-one clients, meaning very few of them are the defaults provided by TH.

Tanya Miller, MS, CSCS
Blunt Force Performance Consulting
@bluntforcetanya
tanyarielle29@gmail.com