6 Week Peak Physique Program

Titanium Training Systems

Coach
Mike Pavliga

The Flex Protocol's 6 Week Peak Physique Program is designed to optimize your results by taking both your physique and performance to the next level. This 6 week program is for consistent gym goers who are looking to change up their current routine and hone in on a physique based program for the next six weeks. Based off of tried and true scientific principles as well as previous client results, this program will change you!

Our program is based off of and will target the following: Aesthetics (lean muscle gain / body fat loss). Performance (We like to increase our performance while focusing on creating an optimal physique). Strength (Big part of performance and creating a strong aesthetic physique). Injury Avoidance (Because no one wants a program that is going to force them to stay out of the gym). Enjoyment (Absolutely NO program will work if you don't enjoy the workouts/challenge)

Our Program Includes: 6 training sessions per week. 6 weeks of concurrent training. Professional and Advanced Programming all from Coach Mike Pavliga. Open communication with Coach Mike. Video demonstrations for all movements

$20
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Aesthetics
Get YOUR best looking phyique with Peak Physique as we are laser focused on growing lean muscle mass while optimizing our body composition (lowering body fat) for peak aesthetics.
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Performance
We like to stay athletic in our training. Being able to move well is a massive component of achieving an optimal physique. Find the inner athlete in you and lets GO!
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Strength
Throughout our program you will see strength progressions that are designed to keep your strength numbers going up while creating a jacked physique. Strength is a massive part of creating an optimal physique and we do not take this lightly! Get ready to push pounds with this program!
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Enjoyment
Because NO program will ever work if you don't enjoy the workouts/challenges themselves. That is why no two workouts are ever the same in the Peak Physique Program. Staying consistent is the number one key to progress in the fitness world.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
6 weekly sessions that incorporate strength, cross training, bodybuilding and accessory work tailored for progression
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Every session will have detailed notes from Coach Mike Pavliga
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Delivered through TrainHeroic
Your Coach will push you harder, know you better, and keep you going longer, all through the TrainHeoric app
Equipment
Required
Barbell // Dumbbell // Cable Equipment // Kettlebells // Conventional Gym
Recommended
Assault Bike // Rower
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Sample Week
Week 1 of 6-week program
Sunday
W1D1 Lower Metcon

A

Front Squat

3 x 3 @ 85 %

B1

Deadlift

5 x 10 @ 60 %

B2

Assault Bike

5 x 10

C1

Bulgarian Split Squat

4 x 8 @ 36 lb

C2

Romanian Deadlift (RDL)

4 x 10

D

Run

1 x 1

Monday
W1D2 Chest, Shoulders, Triceps

A

Bench Press

4 x 3 @ 85 %

B

Military Press

4 x 8

C1

Incline DB Bench Press

4 x 8

C2

DB Lateral Raise

4 x 12

D1

Skull Crushers

4 x 12

D2

Tricep Pushdown

4 x 12

D3

Bench Dips

4 x MAX

Tuesday
W1D3 Conditioning

A

Run

1 x .5

B1

DB Snatch

1 x 12

B2

Wall Balls

1 x 20

B3

Toes to Bar

1 x 10

C

Run

1 x .5

Wednesday
W1D4 Back & Biceps

A

Pendlay Row

5 x 8

B1

Lat Pulldown

4 x 10

B2

1-Arm DB Row

4 x 12

C1

Band Face Pull

4 x 10

C2

Pull-Up

4 x 10

D1

Barbell Bicep Curl

5 x 12

D2

Hammer Curl

5 x 12

Thursday
W1D5 Lower & Metcon

A

Romanian Deadlift

3 x 12

B1

Assault Bike

1 x 8

B2

Back Squat

1 x 8 @ 10 %

C

Romanian Deadlift

3 x 12

Friday
W1D6 Upper Body

A1

Incline Bench Press

4 x 6

A2

Pull-Up

4 x 8

B1

Standing Arnold Press

4 x 12

B2

Barbell Upright Row

4 x 12

C1

DB Bicep Curls

5 x 10

C2

Overhead Rope Extension

5 x 15

D1

Diamond Push-Up

3 x 10

D2

V-Ups

3 x 10

D3

Oblique Side Crunch

3 x 10

Coach
More from Titanium Training Systems
coach-avatar Mike Pavliga

Coach Mike Pavliga is coming up on a decade of training in the fitness industry. He has worked with thousands of clients in both a one on one as well as group training setting focusing on aesthetics, athletic performance, and general fitness. He is as energetic and enthusiastic as they come and ensures that his clients are getting the results they are looking for based on their personal goals.

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BETTER THAN YESTERDAY

This is one of our main MOTTOS. Everyday is another opportunity to keep working and moving forward. Our 6 week program will challenge you. It will push you to new limits and it WILL change you. Are you ready for your Peak Physique?

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