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KĀPABLE

KĀPABLE

Coach
BART KWAN

THE LAST PROGRAM YOU'LL EVER NEED

Most people don’t want to specialize in one area of fitness. They want a little bit of everything.

Look good, feel good, and move good.

What if I told you there’s a program that can help you Lose Weight, Get Strong, Build Muscle, and Become More Athletic, all at the same time?

That's why and how I designed this program.

I turned 40 last year and I’m determined to become my most capable self yet. So I combined all the knowledge and experience from my competitive powerlifting, bodybuilding, marathon running, and time in the Marine Corps into a program that can help you achieve what you want.

Join me today and become your most KĀPABLE self.

$30 / mo
Get KĀPABLE
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Coached By Bart
Communicate with me daily. Whether it's form checks, motivational talks, or general fitness Q&A, I’m here to help you achieve your goals.
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Strategic Programming
Every exercise is specifically chosen to reach an intended goal. The days are organized so that all muscle groups are trained through four modalities by the end of the week. Strength, Hypertrophy, Explosiveness, and Endurance. And, week to week, the program progresses to create an effective and efficient training system that yields maximum results.
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Team Driven
We will all be doing each week’s training as a team. I will be doing the exact same workouts you will. Through our community, we will inspire, motivate, and become our most KĀPABLE selves.
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Access To Bart
I will be checking in daily on the team’s message boards. I am invested in your success.
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Programming 5 days per week
KĀPABLE is a 5 day split that is optimized for training, recovery, and results.
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Demo Videos
I filmed every exercise in the program so you’ll know how to perform them properly and approach every training day with confidence.
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Delivered through TrainHeroic
I’ve partnered with the best tech in training to create an interactive experience, easily accessible from anywhere in the world, on your phone!
Equipment
Required
Barbells | Dumbbells | Common Strength & Conditioning Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 - Strength & Bodybuilding

A

Squats

3 x 5

B

Bench Press

3 x 5

C

Pull Ups

3 x 8

D

Cossack Squats

3 x 8

E

Sit Ups

3 x 8

Monday
Day 2 - Athleticism & Work Capacity

A1

Speed Deadlift

5 x 3

A2

Broad Jumps

5 x 3

B1

Push Press

5 x 3

B2

Med Ball Throws

5 x 3

C1

KB Swings

5 x 10

C2

Alternating DB Press

5 x 10

C3

Alternating DB Row

5 x 10

C4

Sit Throughs

5 x 10

C5

Barbell Punch Press

5 x 20

Tuesday
Day 3 - Bodybuilding & Conditioning

A

Side Lateral Raises

3 x 8

B

Barbell Shrugs

3 x 8

C

Plate Halos

3 x 8

D

Incline DB Curls

3 x 8

E

Single Tricep Extension

3 x 8

Sprints

F

5 Rounds: Sprint for 30 seconds, 90 second light jog at 30%. Perform at RPE 5

Wednesday
Day 4 - Athleticism & Work Capacity

A1

Speed Back Squat

5 x 3

A2

Box Jumps

5 x 3

B1

Bench Press

5 x 3

B2

Plyometric Push Up

5 x 3

C1

Goblet Jumping Lunges

5 x 10

C2

Alternating DB Press

5 x 10

C3

Inverted Rows

5 x 10

C4

Landmine Rotations

5 x 10

C5

Double Unders

5 x 20

Thursday
Day 5 - Strength & Bodybuilding

A

Deadlift

3 x 5

B

Overhead Press

3 x 5

C

Deficit Bent Over Rows

3 x 8

D

Nordic Curls

3 x 8

E

Weighted Knees To Chest

3 x 8

Coach
More from KĀPABLE
coach-avatar BART KWAN

Bart Kwan is a former Marine, competitive powerlifter, marathon runner, and has a Bachelor’s of Science from UCLA. He’s passionate about training and transforming people’s lives through fitness.

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Get FIT. Get STRONG. Get KĀPABLE.

Join me today.

Get KĀPABLE
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FAQs
Who is this program for?
Anyone that wants to build strength, muscle, athleticism, and endurance.
I am a beginner. Can I still do this program?
As long as you know how to do the basic movements (squat, bench, deadlift etc...), all work outs can scale from beginner all the way to professional athlete.
The Proof
verified-athlete-avatar Renato Canuto

BJJ World Champion

Verified Athlete

"I feel the strongest I've ever felt. Not only that, my whole body feels healthy and ready to take on all the other training in my pro athlete routine. KĀPABLE is a carefully laid out, long term plan that has gotten me better results than anything else I've ever tried. I enjoy and look forward to it."

verified-athlete-avatar Geo Antoinette

Mom, Entrepreneur, & Youtuber

Verified Athlete

"I've tried so many different programs but Bart's coaching is the most organized and easy to follow training I've ever had. He helped me get stronger, leaner, and more athletic where I feel empowered to do more the next day."

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When you join a team you’re getting more than programming, you’re joining an online community.

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