This is not a cookie-cutter plan. Muscle, fat loss, performance—everything is tailored to fit your life, not disrupt it.
This 8 week, 6 workout per week program is built from years of experience working with professionals, fathers, first responders, and athletes—men who don’t have time to waste. My system is results-driven. No more guessing. No more stalling. This is the best shape of your life. Let’s work.
40 cents a workout is a pretty ELITE deal too. Get the best deal in training while it lasts!
Warm Up
A
5-7 Min of Work: 1. Mobility Drills 2. Band Pull Aparts 3. Hip Openers
B
Incline DB Bench Press
4 x 10
C
Weighted Chin Ups
4 x 8
D
Seated DB Shoulder Press
4 x 10
E
DB Bulgarian Split Squat
4 x 8
F1
DB Lateral Raise
4 x 12
F2
Rear Delt Flyes
4 x 12
G
Weighted Hanging Leg Raises
4 x 10
Finisher
H
3 Rounds x 30 Sec Each Exercise: Battle Ropes Kettlebell Swings Sprint Intervals
Circuit
A
5 Rounds x 40 Sec Work / 20 Sec Rest 1. Assault Bike (Max effort) 2. Kettlebell Snatch 3. Sled Push 4. Hanging Leg Raises 5. Farmers Carry
B1
Hanging Windshield Wipers
3 x 10
B2
Plank Shoulder Taps
3 x 30
B3
Cable Pallof Press
3 x 12
Warm Up
A
5-7 Min of Work: 1. Mobility Drills 2. Band Pull Aparts 3. Hip Openers
B
Romanian Deadlift
4 x 8
C
Incline DB Bench Press
4 x 8
D
Barbell Row
4 x 10
E1
DB Bicep Curls
4 x 12
E2
Dip
4 x 12
F1
Calf Raise
4 x 15
F2
Hanging Knee Raise
4 x 15
Aesthetic Finisher
G
3 Rounds x 40 Sec Work / 20 Sec Rest Medicine Ball Slams High Knees Kettlebell Goblet Squats
Warm Up
A
5-7 Min of Work: 1. Mobility Drills 2. Band Pull Aparts 3. Hip Openers
B
Incline DB Bench Press
4 x 10
C
Weighted Chin Ups
4 x 8
D
Seated DB Shoulder Press
4 x 10
E
DB Bulgarian Split Squat
4 x 8
F1
DB Lateral Raise
4 x 12
F2
Rear Delt Flyes
4 x 12
G
Weighted Hanging Leg Raises
4 x 10
Finisher
H
3 Rounds x 30 Sec Each Exercise: Battle Ropes Kettlebell Swings Sprint Intervals
Active Recovery & Mobility
A
40 min of movement-based recovery Some examples: 1. Yoga-style mobility drills 2. Low-impact cardio (walking, rowing, cycling) 3. Soft tissue work (foam rolling, deep tissue stretching)
Warm Up
A
5-7 Min of Work: 1. Mobility Drills 2. Band Pull Aparts 3. Hip Openers
B
Romanian Deadlift
4 x 8
C
Incline DB Bench Press
4 x 8
D
Barbell Row
4 x 10
E1
DB Bicep Curls
4 x 12
E2
Dip
4 x 12
F1
Calf Raise
4 x 15
F2
Hanging Knee Raise
4 x 15
Aesthetic Finisher
G
3 Rounds x 40 Sec Work / 20 Sec Rest Medicine Ball Slams High Knees Kettlebell Goblet Squats
I build men. I’ve been training since I was 13 years old. I started coaching at 16. I’ve spent years refining my approach, competing at the highest level as a 3x Olympian. I’ve pushed my body, mind, and limits beyond what most people ever will. I hold a Bachelor’s degree in Psychology, which means I don’t just understand training—I understand people.
For $0.40 per workout get in the best shape of your life!
Get 8 Weeks to a Strong, Lean, & Muscular Physique