OBEY STRENGTH GUILD

OBEY STRENGTH TRAINING

Strength & Conditioning, Functional Training, General Fitness

Coach

Dr. David Lauzurique, DPT CSCS

Obey Strength Guild: Built for one purpose: develop explosive power, real strength, and muscle that lasts.

I’m Dr. Dave, Doctor of Physical Therapy and Certified Strength & Conditioning Specialist. This program blends power training, progressive strength work, and hypertrophy into a structured system with a dose of athletic conditioning to keep you durable and well-rounded.

For Garage and Commercial Gyms

Each session includes: -Purposeful warm-up to prevent injuries and prepare your body to work. -Explosive power work to stay athletic. -Main strength lifts to stay strong AF. -Hypertrophy accessory work to stay lookin' good.

Conditioning is integrated strategically with enough to build work capacity without interfering with strength gains.

No fluff. No random workouts. Just intelligent progression backed by performance and rehab experience.

If you're ready to train with structure and purpose, welcome to the Guild.

Structure

4 training days per week (45–60 minutes)
Optional Conditioning programmed
Works in both commercial and garage gyms.

$29 / mo

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Power. Strength. Hypertrophy.

Train like an athlete, even if you’re not one. Each phase blends explosive power work, progressive strength lifts, hypertrophy-focused accessories, and strategic conditioning to keep you athletic. Structured 6-week phases include built-in progressions so you continuously build power, muscle, and strength without burning out. Move explosively. Lift heavy. Build muscle. Stay athletic.

Expert Programming

Built by a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist, this isn’t random programming. It’s designed with joint-friendly exercise selection, smart progressions, injury-aware warm-ups, and balanced development across all movement patterns. You’re training with someone who understands rehab, biomechanics, and performance. not just reps and sets.

No More Guesswork

Stop winging your workouts. Your training is structured week by week with weights tracked, PRs stored, built-in progressions, and clear objectives every session. No guesswork. No random sessions. Log in, follow the plan, and train with purpose so you can consistently move forward.

Intelligent Accessory Work

Accessory work isn’t an afterthought. Each program includes hypertrophy-focused movements to strengthen smaller muscle groups, improve structural balance, support your main lifts, and enhance aesthetics. The details matter. This is how you build muscle that not only looks strong — but performs strong.

Communication & Support

You’re not training alone. With 2-way messaging, you can ask questions, send exercise videos for review, and get guidance on modifications. I respond within 48 hours. This is real coaching and support, not just a workout template dropped in your inbox.

Features

Access to your coach

With 2-way messaging, you'll have direct access to me for any fitness questions. I respond quickly, in less than 48 hours.

Programming 4 days per week

4 power, strength, and hypertrophy training days (60–75 min), with conditioning programmed 2x/week to build work capacity without limiting strength.

Exercise Video Guidance

Every exercise includes a video demonstration performed by me. As a Doctor of Physical Therapy, proper form and execution are a priority.

The Obey Strength way

We prioritize explosive power, real strength, and muscle over trends. Traditional lifts, smart progressions, and athletic conditioning, no gimmicks.

Delivered through TrainHeroic

All training and messaging are delivered through the TrainHeroic app. Track progress, log lifts, and train with structure in one place..

Equipment

Required

Barbell and Plates // Dumbbells // Plyo Box or Steps // Bench // Squat Rack // Resistance Cords // Medicine or Slam Ball

Recommended

One form of Cardio Equipment (E.g., bike, rower, treadmil) // Kettlebells // Mini Loop Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

PPL: Legs Week 1

Lateral Band Walks | OS

2 x 40

Single Leg Glute Bridge | OS

2 x 20

Active Bench Pigeon Stretch | OS

2 x 10

Box Jump | OS

3 x 5

Weighted Lateral Skater Hops | OS

3 x 10

Barbell High Bar Back Squat | OS

4 x 3

Barbell Romanian Deadlift RDL | OS

4 x 6

Reverse Lunges | OS

3 x 10

Dumbbell Hamstring Curl | OS

3 x 10

Calf Raises | OS

3 x 15

Circuit

Sprint Intervals on cardio Machine 15 sec fast / 45 sec recovery × 10 sets = 10 Min - Using a Rower, Stationary Bike, Airbike, A Run or a Jump Rope - Perform 15 Seconds of high intensity, followed by 45 seconds of a slow recovery - Focus on maintaining a consistent work capacity and not gassing out.

Wednesday

PPL Push Week 1

Cable Shoulder External Rotation | OS

2 x 15

Shoulder Taps | OS

2 x 30

Dynamic Half Kneeling Thoracic Rotation | OS

2 x 10

Depth Drop Push-Up

3 x 5

Medicine Ball Floor Chest Pass | OS

3 x 6

Flat Barbell Bench Press | OS

4 x 3 @ 87 %

Half Kneeling Landmine Shoulder Press | OS

4 x 6

Flat Dumbbell Chest Fly | OS

3 x 10

Dumbbell Lateral Raise | OS

3 x 10

Skullcrusher | OS

3 x 10

Circuit

Perform 4 Rounds with 1-minute Rest between each Round - 20 Push-Ups - 25 yard Single Arm Farmer's Carry (Men 70lb, Women 44lb *Adjust weight as needed*) *If you have a weighted vest, wear it. Challenge yourself. This workout should not gas you out. You should feel a challenge but find a pace and weight that allows you to keep working without having to take breaks during the round. Substitutions - Push-ps: Pushups from Knees / Shoulder Taps - Farmers Carry: Farmer's Carry Marches (March in place for 30 marches)

Friday

PPL PULL Week 1

Half kneeling Cable Row + External Rotation | OS

2 x 10

Dynamic IYTA's | OS

2 x 5

Bird Dog | OS

Barbell Hang Power Clean | OS

3 x 3 @ 75 %

Broad Jump | OS

3 x 3

Wide Grip Pullups | OS

3 x 5

Meadows Row | OS

3 x 8

Single Leg Romanian Deadlift RDL | OS

3 x 10

Chest Supported DB Rear Delt Flye | OS

3 x 10

Alternating Dumbbell Bicep Curl | OS

3 x 10

Circuit

Conditioning Work 4 Rounds - 15 Kettlebell Swings (Men 70lbs, Women 44lbs) - 10 Hanging Leg Raises Rest 60 Seconds Between Rounds -Perform these for quality, focusing on minimal rest during the round. - Goal is not to gas yourself out. -Findf a pace that allows you to continue working, controlling your breathing, and not have to break up the reps into multiple sets Substitutions: - Kettlebell Swings: Dumbell Swings - Hanging Leg Raises: Hanging knee raises / Sit ups (perform 20 situps per round)

Saturday

PPL FULL BODY Week 1

Dynamic Hip 90-90 | OS

2 x 10

Band Half Kneeling Thoracic Rotation | OS

2 x 10

RNT Step Over | OS

2 x 10

Closed Chain Hip Flexion Sit Up | OS

2 x 10

Landmine Split jerk | OS

3 x 5

Barbell Sumo Deadlift | OS

2 x 5

Dumbbell Incline Bench Press | OS

3 x 10

Dumbbell Shrugs | OS

3 x 10

Dumbbell Wrist Flexion | OS

3 x 15

Dumbbell Wrist Extension | OS

3 x 15

Circuit

10-15 Min of conditioning - Run, Row, Bike, Jump Rope. Perform 10-15 minutes

Coach

More from OBEY STRENGTH TRAINING

Dr. David Lauzurique, DPT CSCS

Dr. Dave is a skilled Doctor of Physical Therapy and seasoned strength coach. With over 15 years of expertise in diverse training methods, including bodybuilding, powerlifting, Olympic lifting, and more, he cultivates functional strength and conditioning. Dr. Dave's fusion of clinical knowledge and coaching finesse equips individuals to tackle life's hurdles with resilience and robustness.

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FAQs

How many workouts are programmed each week?

Four days of training, which can be modified to 3 days per week.

How long are the workouts?

Approx. 45min-60min

Is this 1-on-1 training or physical therapy?

This is NOT physical therapy or 1-on-1 training. If you're interested in 1-on-1 training or to rehab a nagging injury, consider joining my 1-on-1 Virtual training on my website obeystrength.com/coaching

What if I don't have all the required equipment?

All of the exercises can be modified to ensure you get proper training. For example, if you lack barbells, you can perform barbell exercises (e.g., barbell bench press or back squats) with using dumbbells instead (E.g., dumbbell bench press, Dumbbell squats).

What if I have questions about my form?

The great thing is that you can always upload and send me a video of yourself performing an exercise, and I will review it within 48 hours, using my experience as a physical therapist and strength coach to identify faults that need correction.

What if I have questions about the workout?

I'll always be available via 2-way chat. I can respond to your messages within 48 hours.

Who is this programming for?

This program is for anyone who wants to build real-world strength, improve conditioning, and stay injury-resilient — whether you’re an athlete, weekend warrior, or active adult who just wants to move, feel, and perform better.

The Proof

Chris C.

Fitness enthusiast, garage gym owner

Verified Athlete

"Great workouts without being complicated. Love the blend of power and strength with some bodybuilding work and conditioning to keep my heart happy"

Ricky F

Retired athlete, pickleball player

Verified Athlete

"hooked after the free 7-day trial. Keeps me strong and healthy for pickleball and other activities. I do half in my garage gym and the other half at the gym at my workplace."

Join Your Virtual Gym

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

OBEY STRENGTH GUILD

OBEY STRENGTH GUILD

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