"Welcome to your personalized fitness journey. Choose your level and follow a program designed to meet you where you are."

Your Fitness Program

Welcome to your personalized fitness journey. Choose your level below and get started with a program designed to match your goals and experience.

Select Your Fitness Level

Beginner Intermediate Advanced

What’s Included

Level	Focus	Weekly Split	Tools
Beginner	Foundations, habit-forming	2–3 days/week	Bodyweight, light dumbbells
Intermediate	Strength & structure	3–4 days/week	Dumbbells, resistance bands
Advanced	Performance & progression	5–6 days/week	Barbells, full gym access

What to Expect

Each program is built for sustainable results, injury prevention, and maximizing both strength and energy. You’ll build muscle, improve endurance, and learn smart recovery tactics along the way.

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Intermediate Fitness Program

Perfect for those who’ve built a foundation and want to develop more strength, structure, and endurance. This program adds resistance, tempo, and new challenges.

Pistol Squat

To perform a pistol squat, begin standing with your feet together and parallel. Extend one leg in front of you, as straight as you can, with your heel hovering off the floor. Raise your arms straight out in front of you. Keeping your core tight and your spine straight, bend your standing leg and lower your body, continuing to extend your other leg in front of you. Keep the foot of your standing leg flat on the floor. Continue to bend through your standing knee as far as you can while aiming to get your extended leg parallel to the floor. Straighten your standing leg to return upright, keeping your extended leg straight. Switch legs and repeat

4 sets of 5-10 reps

Dumbbell Row

Bend at the hips, brace your core, and row dumbbells toward your waist. Strengthens the back and arms.

3 sets of 10 reps per arm

Incline Push-Up

Place hands on a bench or box to reduce intensity. Builds chest, triceps, and shoulder strength.

3 sets of 8–12 reps

Plank Shoulder Taps

From a high plank, alternate tapping each shoulder. Engage core and minimize hip movement.

3 sets of 20 taps (10 per side)

Walking Lunges

Take long steps forward, lowering your back knee to the ground. Helps develop balance and strength.

2–3 sets of 10 reps per leg

Advanced Fitness Program

Built for those ready to push their limits, the advanced program emphasizes high-intensity, strength, hypertrophy, and functional conditioning.

Barbell Back Squat

Build maximal leg and core strength with this compound lift. Maintain tight form and depth.

4 sets of 6–8 reps

Deadlift

A full-body strength builder targeting glutes, hamstrings, back, and grip. Focus on form.

4 sets of 5 reps

Pull-Ups

Advanced bodyweight movement for upper body and grip. Use assistance if needed.

3 sets of max reps

Barbell Bench Press

Develop chest, shoulders, and triceps. Control the bar path and don’t bounce off the chest.

4 sets of 6–8 reps

Kettlebell Swings

Boost power and endurance with hip-driven swings. Great for conditioning and posterior chain.

3 sets of 20 reps