Build muscle without burning out. This isn’t a copy-paste program pulled from a bodybuilding forum. This is real training — designed for real people who want to look strong, feel capable, and stay consistent.
This team hypertrophy program is built for anyone chasing serious muscle growth — from weekend warriors and working professionals to competitive lifters in their off-season. No matter your background, this program meets you where you are and pushes you to the next level.
🧠 Smart Structure You’ll train 4 days per week with workouts designed to be completed in under 75 minutes. That means you can stay committed without living in the gym.
⚙️ Evolving Focus Every 10 weeks, we shift the primary emphasis — targeting different areas of the body or movement patterns — while still maintaining a full-body stimulus throughout the week. This keeps training fresh, progress steady, and avoids stagnation or burnout.
🔥 Efficient Volume No fluff. No filler. Every set and every rep has a purpose. You won’t find endless supersets and high-rep burnouts that leave your joints wrecked and your results stalled. Instead, this program is built on proven principles of progressive overload, intentional exercise selection, and smart recovery.
👥 Community & Coaching You won’t be doing this alone. You’ll be training alongside a team of like-minded individuals chasing similar goals. Plus, you’ll get support and feedback to help fine-tune things as you go.
If your goal is to look like you actually lift — not just "stay active" — this program is for you.
A
Overhead Press - Smith Machine
3 x 6
B
Lateral Raise - Behind the Back - Cables
2 x 6
C
Sternal Flye - Cables
2 x 6
D
Pulldown - Widegrip Pronated - Cables
2 x 6
E
Row - Tbar - Plate Loaded
2 x 6
F
Pushdown - Crossbody - Cables
2 x 6
A
Leg Extensions
3 x 6
B
Pendulum Squat - Quads
2 x 6
C
Leg Press - Glute Dominant - Plate Loaded
2 x 6
D
Abduction (Glute Med) - Machine
2 x 6
E
Seated Hamstring Curl
2 x 6
F
Calf Raise - Standing
2 x 6
A
Cardio
1 x 45:00
A
Lateral Raise - Chest Supported - Dumbbells
3 x 6
B
Overhead Press - Dumbbells
2 x 6
C
Flye - Rear Delt - Machine
2 x 6
D
Flye - Sternal Pec - Pec Deck
2 x 6
E
Row - Traps - Dumbbell Bench
2 x 6
F
Row - Lats - Cables
2 x 6
A
Adduction - Pin Selector
3 x 6
B
Leg Press - Adductor
2 x 6
C
Bulgarian Split Squat - Quads
2 x 6
D
Glute Bridges
2 x 6
E
Lying Hamstring Curl
2 x 6
F
Calf Raise - Leg Press
2 x 6
A
Cardio
1 x 45:00
Tom has 21 years of training experience backed with a science education to bring you the most optimal programming based on current understandings of anatomy and physics.
Let me take the hassle out of your training. For less than $1/day you no longer have to think about what you're training, how many sets and reps to do, or when you need to change things up. I manage it all for you!
Start My 7-Day Free Trial42yr old mom and busy professional
Verified Athlete"If you’re looking for a trainer that does it all-you found him. Tom has changed my life! He is the most knowledgeable, motivating, friendly guy out there. He’s helped me with my nutrition, sleep, supplements, form, strength and breaking through mental barriers to lift weight I didn’t think possible."
Hairdresser and Bodybuilding Competitor
Verified Athlete"Tom is very knowledgeable and helpful. He gives all of him to what he does and has taught me so much. He is the guy you need if you are trying to build muscle, learn correct form and motivation to reach heights you didn’t think possible!"
Electrician and Dog Dad
Verified Athlete"Tom truly cares about what he does and helping you be your best self. That is so valuable in a trainer."
Owner and Head Coach
Verified Athlete"The best coach hands down. He makes the process simple and easy to digest! Great progress so far!"
When you join a team you’re getting more than programming, you’re joining an online community.