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.
Substitutions available

$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 // Area to run

Sample Week

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

Sunday

W1D1: Full Body A

Dynamic Toy Soldiers | OS

2 x 20

World's Greatest Stretch

2 x 10 @ 2

Staggered Lateral Band Walks | OS

2 x 30

Scapular Pushup | OS

2 x 20

Weighted Lateral Skater Hops | OS

2 x 20

Front Foot Elevated Rear Leg Pogo Hop | OS

2 x 20

Pause Barbell Back Squat | OS

3 x 4

Flat Barbell Bench Press | OS

3 x 6

Helms Row | OS

3 x 8

Dumbbell Lateral Raise | OS

3 x 10

Dumbbell Concentration Curls | OS

3 x 10

Monday

W1D2: Full Body B

Dynamic Scoops | OS

2 x 20

Band Half Kneeling Thoracic Rotation | OS

2 x 20

Active Bench Pigeon Stretch | OS

2 x 20

Shoulder Taps | OS

2 x 20

Barbell Hang Power Clean | OS

3 x 5

Seated Box Jump | OS

3 x 5

Wide Grip Pullups | OS

3 x 6

Barbell Romanian Deadlift RDL | OS

3 x 6

Flat Dumbbell Chest Fly | OS

3 x 10

Tricep Skullcrusher | OS

3 x 10

Half Kneeling Dumbbell Side Bend | OS

3 x 15

Tuesday

W1 Steady State Recovery Day

Circuit

Workout Details Recovery Day - Steady State Cardio Perform 30 Minutes Steady State Cardio Choose one: Walk Jog / Run Bike Swim Row Elliptical Incline Treadmill Walk Other cardio option of choice Intensity: Keep effort around 5-7/10. Maintain a consistent pace for the full 30 minutes. Record: Cardio option used Distance completed, if applicable Average pace or speed, if applicable How you felt after the session

Wednesday

W1D3: Full Body C

Assisted Hip Airplane | OS

2 x 15

Diagonal Band Pull Aparts | OS

2 x 20

Lateral Step Taps | OS

2 x 10

Copenhagen Plank | OS

2 x 1 @ 30

Crossover Rotational Ball Slam | OS

3 x 10

2 to 1 Box Pogo Hop | OS

Pin Front Squat | OS

3 x 5

Incline Dumbbell Bench Press | OS

3 x 8

Pendlay Row | OS

3 x 8

Single Leg Elevated Hip Extension | OS

3 x 12

Dumbbell Hammer Curl | OS

3 x 10

Thursday

W1D4: Full Body D

Dynamic Lunge + OH Reach | OS

2 x 10

Banded Shoulder Double External Rotation No Money | OS

2 x 20

RNT Step Over | OS

2 x 20

Bent Over Shoulder Y | OS

2 x 12

Barbell Hang Power Snatch | OS

3 x 5

Broad Jump | OS

3 x 5

Trap Bar Deadlift | OS

3 x 6

Seated Dumbbell Shoulder Press | OS

3 x 8

Dumbbell Hamstring Curl | OS

3 x 10

Parallel Bar Dips | OS

3 x 10

Overhead Plate Sit up | OS

3 x 12

Friday

W1 Conditioning Workout

Circuit

Circuit A 4 Rounds Rest 90 seconds between rounds --------------------------------- -Choose one: Row 250m / Run 200m / Bike 500m / Fan Bike 30 Calories / 100 Jumping Jacks -Medicine Ball Rotational Slams x 10 (5/side) (10-20lb medicine ball) -Double Arm Farmer's Carry x approx. 20 yards (Men 50lb Dumbbells/Women 35lb Dumbbells) --------------------------------- Adjust the weight as needed to make it challenging but still doable. The goal is to find a pace and weight that allows you to work hard with minimal rest. Record TOTAL Time including Rest: You will repeat this in three weeks.

Circuit

Circuit B: 4 Rounds Rest 90 seconds between Rounds --------------------------------- Kettlebell Swings x 15 reps (Men 70lbs/Women 44lbs) Push Ups x 15 Reps Walking Lunges x 20 Steps (Men 40lb Dumbbells/Women 20lb Dumbbells) --------------------------------- Adjust the weight as needed to make it challenging but still doable. The goal is to find a pace and weight that allows you to work hard with minimal rest. Record TOTAL Time including Rest: You will repeat this in three weeks.

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.

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