MyLevel Strength

On Purpose Strength

General Fitness
Coach
Gus Craig

MyLevel Strength is not just a workout plan; it's a training philosophy designed to TEACH YOU HOW TO TRAIN. Every major movement includes progressions and regressions to ensure that you are working at your own, individual level. Whether you're dealing with a sore shoulder or working out with a partner at a different level than you, MyLevel Strength can ADAPT TO YOU. These are the exact same progressions I have developed, tested and used with my clients over the past six years.

We all have different strengths, weaknesses, injury histories, and preferences. MyLevel Strength allows you to account for your individual needs, all within the framework of an intelligent, progressive program. I take the guesswork out of your workouts, while still giving you the flexibility to make the workouts your own.

This is a strength-specific program. While I do care about cardio and aerobic capacity, I have found that most cardio works the same. For this reason, I like to leave it up to you, the athlete, to decide what style of aerobic work is most enjoyable and sustainable for you.

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Life-Long Training Program
I guide you from beginner to advanced in all major movements. So no matter where you are in your training journey, you can create your own, personalized program to fit your abilities
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Customizable Template
Whether you're nursing a nagging injury or learning a new movement, MyLevel Strength will meet you where are you are. There will always be an appropriate challenge for you at your level.
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Community
Even when we're at different levels, we're working towards the same goal, side-by-side.
Features
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Access to me, Gus Craig
I coach you through each foundational movement pattern, from beginner-to-advanced variations
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Programming 4 days per week
Daily warm-ups, activation, and strength training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
I have personally filmed each exercise, so you'll know EXACTLY how each movement should look
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Detailed, expert instruction
Direct access to me through the TrainHeroic app, so you'll never be left wondering what to do or how to do it
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbbells // Bench // Bands // Pull-Up Bar
Recommended
Landmine // Rings or TRX Straps
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower 1

A1

Anterior Tib Raise w/ Rotation

3 x 20

A2

Eccentric Bulgarian Split Squat

3 x 5

A3

Spider Complex 1

3 x 3

B

MySquat Progression

C1

MyStep Up Progression

C2

MyGlute Bridge Progression

D

MyLunge Progression

3 x 10

E1

Hamstring Curl On Sliders

E2

Standing Calf Raises

Tuesday
Upper Push 1

A1

Wall Slides

3 x 10

A2

Reverse Shrugs

3 x 10

A3

Half Kneeling Single Arm Press

3 x 8

B

DB Bench Press

C

MyPush Ups and Dips Progression

3 x MAX

D

MyOverhead Press Progression

E

Cross Body Band Tricep Extension

1 x MAX

Wednesday
Cardio

A

Cardio

Thursday
Pull 1

A1

Contralateral Deadbugs

3 x 6

A2

B Stance DB RDL

3 x 8

A3

Inverted Rows

3 x 10

B

MyPull Up Progression

C

Deadlift

D

Single Arm DB Bent Over Row

E

Single Arm High Pull

F

DB Bicep Curl

3 x 10

Friday
Lower 2

A1

Anterior Tib Raise w/ Rotation

3 x 20

A2

Band TKE

3 x 20

A3

Band Hip Flexor Raise

3 x 20

A4

Seated Band Hamstring Curl

3 x 15

B1

Peterson Step Up Progression

3 x 20

B2

DB Seated Good Morning

3 x 10

C1

ATG Split Squat Progression

3 x 5

C2

MyRDL Progression

3 x 10

Saturday
Rest Day
Coach
coach-avatar Gus Craig

Gus has been training and coaching in the gym for 15 years. He played baseball and studied engineering at Columbia University before being drafted by and playing in the Seattle Mariners Organization. After baseball, Gus began his coaching career. He has extensive experience training baseball players of all levels, as well as adult clients who want to get strong, healthy and out of pain.

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More Than A Workout Program

Your workouts should adapt to you, not the other way around. Learn how to train smart and make faster, safer progress than ever before.

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FAQs
Who is this training for?
Anyone who wants to to get strong in a smart, efficient way! I have multiple progressions and regressions available for all major movements, and I'm confident there will be something that fits you and your level.
When should I start?
Today! Even if you join in the middle of the week, start with the current day's workout. Don't go back on the calendar and try to find week 1.
How many days a week is it?
There are 4 workouts per week. I also recommend 1-2 days of cardio, but I leave that up to the athlete's discretion.
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When you join a team you’re getting more than programming, you’re joining an online community.

MyLevel Strength
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MyLevel Strength
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MyLevel Strength
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