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Cognitive Training & Nutrition
Programs, App, Community

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Cognitive Fitness Training & Nutrition

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- This 8 week macro cycle is great for both men and women who want to develop their legs and arms for that fantastic beach body

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8 Week - Bodybuilding and Physique program - 5 Day - Legs and Arms focused

Weeks 1-8

- This program is for new powerlifters with 3 days available to train

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Beginner Powerlifting Program / 3 Day Split 

3 Day / 6 Week Beginner Program

-7 Week Micro cycle
-High volume
-Low frequency 
-Moderate intensity



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7 Week - 3 Day - Glutes, Hamstrings, and shoulders program

Block 1- Weeks 1-7

Beginner Physique Program / 3 Day Split / 6Week program 

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Beginner Physique Program / 3 Day Split 

Whole body routines geared toward aesthetics

- This Program is focused on building muscle while getting stronger using SBD and accessories movements to compliment physique for an Intermediate level athlete 

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5 Day / 5 Week PowerBuilding Program

5 Week Block

- This routine is for individuals who have to train from home with no equipment or minimal equipment (IE-DB's, band's, etc)

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Program #1- Intermediate 4 Day/ 4 Week Home Routine 

4 Day/ 4 Week 

This program is for intermediate to advanced level climbers really interested in advancing their abilities, reduce injury risk, improve endurance, and increase flexibility all while getting stronger. 

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Advanced Climbing Workout Program- 8 Weeks x 3 Day routine

- This very specific warm-up for Climbers, Powerlifters, and any other athlete needing to prime their grip strength before performing

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Hand & Wrist Warm-Up Routine

5-10min Warm-Up Split

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3 Day - 20min HIIT Workout

3 Day routine

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5 Week / 5 Day Powerbuilding Block

- This program is great for anyone looking to improve sport performance
- Sports most beneficial include:
Snowboarding
Volleyball
Soccer
Hockey
Running
BBJJ
MMA
Basketball
Football

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Athletic Program - 3 Day - 6 Week - Micro Cycle

Block 1

- This program covers a wide variety of movements to improve physique and strength while targeting weak points 

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Program # 1- 4 Day/ 5 Week Powerbuilding

4 Day / 5 Week Block

- A 4-day routine spanned over 5 weeks focusing on strength using SBD
- Intermediate level athletes 

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Program #2- Intermediate 4 Day/ 5 Week Powerlifting

4 Day/ 5 Week 

- This Program is focused on building muscle while getting stronger and includes a combination of specialty bars 

Program #3: 5 Day / 5 Week PowerBuilding Program 

- SQUAT/ BENCH/ DEADLIFT
FUNCTIONAL TRAINING
PHYSIQUE SPECIFIC ACCESSORIES
SHAPE AND SIZE

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Program #4- 5 Day/ 8 Week Powerbuilding 

 5 Day/ 8 Week Block

-This is a general routine used to help improve mobility, increase blood flow, and aid in addressing limitations. Please watch each video thoroughly before attempting. 
*This is not guaranteed to reduce pain and if any movement causes pain, then move to the next exercise and inform me 


Spine & Hip Mobility Routine

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Post Competition DeLoad Week 1.0

- 4 Day powerlifting program for advanced level athletes

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Advanced - 4 Day - Bodybuilding Program

Weeks 1-5

- This routine is specific for growing strong firm legs, butt, and arms
- Added cardio to condition your physique to be leaner and tighter in all the right areas

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Advanced - 5 Day - Hypertrophy & Definition Program

- This program is 4 day split for 5 weeks focused on muscle shape, size, and strength
- Complementary accessories to fill in the areas of your body you want to pop out

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Intermediate - 4 Day - Powerbuilding Program

Week 1-5

- Powerbuilding program covering SBD and accessories specific to increasing strength and aesthetics 

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 Powerbuilding - 8 Week / 5 Day Split

This program puts you right in the middle of making massive muscle growth while getting stronger
- Special target actions: Chin-ups, Core exercises, and Arm training

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Powerbuilding - 4 Day - 8 Week Program

- 6 Weeks of Powerbuilding with 3-4 days of training planned per week

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Powerbuilding Block

Powerbuilding

-This 5 Week / 3 Day program covers great muscle stimulus while complementing the muscle building with athletic activity

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3 Day Athletic & Aesthetic Routine

Athletic and Aesthetic

- 3 Day split (1hr per session)
- 5 Week micro cycle
- OHP, Squat, Deadlift
- Shoulder, back, and leg strength focused

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3 Day Strength Program 

Strength focus without horizontal pressing

Block 1- Weeks 1-5 

- - 8 Day / 5 Week Athletic routine 
- Builds speed, agility, endurance, explosiveness, and increases performance to any sport

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8 Week - 5 Day Athletic Routine

Weeks 1-8 

- A 5 day routine thats perfect for anyone wanting to get defined chest muscles and aesthetic abs

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5 Day Chest  & Abs Focused Program

- This program is a perfect blend of powerlifting training and adherence
- SBD focused with a low volume accommodation to focus primarily on 1RM increases

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Powerlifting - 5 Day/WK - 5 WK Micro Cycle - Low Volume

- The perfect ratio of training days (4) 
- This 5-week micro cycle is made for anyone looking to really bring up their PL 1RM

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Powerlifting - 4 Day/WK - 5 WK Micro Cycle - Low Volume

- Moderate Volume primarily targeting quads, hamstrings, shoulders, and lats
-  8 Week with 1 intro week and 1 deload week 
- 4 Day split covering lower A, Upper A, Lower B, Upper B
- Bodybuilding Program that focuses on building muscle size and definition


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Moderate Volume - 8 Week - 4 Day - Bodybuilding Program

Stage Show Prep Program:
High Volume - 8 Week - 5 Day 
Posing Included

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High Volume - 8 Week - 5 Day - Men's Physique Prep Program 

8 Weeks 

- Great for off season muscle growth and strength
- Specific muscle targets : Glutes, shoulders, and grip 

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5 Week - 3 Day - Physique Block

- A great program choice for anyone looking to increase strength while keeping their flexibility!


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6 Week - 5 Day Routine - Strength, Aesthetics, and Mobility  

For new -beginner level climbers looking to improve their climbing skills while at the same time improving-Strength, endurance, flexibility, core strength, and aesthetics! 

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Beginner Climbing Workout Program- 8 Week x 3 Day routine

For Intermediate-Experienced level climbers! This routine is made for individuals who have climbing experience and consistently exercise. The exercises programmed here will help you become a better, more efficient, and agile climber. 

climb

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Intermediate Climbing Workout Program- 8 Week x 3 Day routine

Intermediate-Advanced 
Powerbuilding 
 8 Week Meso Cycle 
High Volume
4 Day split


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Intermediate-Advanced Powerbuilding - 8 Week Meso Cycle - High Volume - 4 Day split

This program is specifically for women looking to firm, tone, and build glutes, legs, and shoulders!

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Ladies Glutes, Legs, and Shoulders 6-Week x 5 Day Routine

Week 1-6

Great 20min quick high calorie burning workout routine! 

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20min HIIT Workout

HIIT- 20MIN

Ladies Glutes, Legs, and Shoulders- 5 Week x 3 Day Routine

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Bodybuilding - 5 Day split - Leg and Back Specific

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Body Sculpting Hypertrophy Program - 5 Day split - 8 Week

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Advanced - 5 Day / 5 week Hypertrophy Program  

Physique Program

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3 Day - 25min HIIT Workout

This 15 week program is specifically made to help you peak for competition or testing 1RM on SBD. Start this program when you are exactly 15 weeks out from competing or testing 1RM's. 

*For Attempt selecting; please refer to my YouTube Channel for my Comprehensive Competition Attempt selecting guide

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Powerlifting 15 Week Competition Prep Program

Hypertrophy Block

Strength Block

Peaking Block

-High Volume Hypertrophy program
-8 Weeks x 5 Day split
-Shoulder and leg dominant 

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Hypertrophy Program - 8 Weeks x 5 Days per Wk

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Womens Intermediate to Advanced - 5 Day / 5 week Hypertrophy Program

-6 Day x 5 Week 
-Bodybuilding 
-Intermediate to Advanced Level

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6 Day x 5 week - Bodybuilding - Intermediate to Advanced Level

Weeks 1-5 

Unleash the Beast: 20 weeks of relentless dedication, raw power, and Olympia-worthy gains. Elevate your game with the Powerlifting Pro Program and dominate the platform like never before. 

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Olympia Level - 20 Week - Powerlifting Pro Program 

Week 1-5 [Intro]

Week 6-10 [Hypertrophy]

Week 11-15 [Strength]

Week 16-20 [Peak]

This program is ideal for any athlete looking to compete after 20 weeks of training. Lower volume for newer Powerlifters still building up tolerance for high frequency training.  Even if competition isn't the end goal, this program will lead up to testing 1RM's. 

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Beginner-Intermediate ~ 20 Week - Powerlifting Prep Program 

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Intermediate-Advanced / Strength & Bodybuilding 5 Week Program

Physique Program- Ladies specific- High Upper Body Volume

Weeks 1-6

24 Week Womens Physique Program 
4x 6 Week Micro Cycles
5 Day per week split with focus on glutes, hamstrings, shoulders, and core

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24 Week Womens Physique Program 

Week 7-12

Week 13-18

Week 19-24

6 Week Womens Physique Program 
6 Week Micro Cycle
5 Day per week split with focus on glutes, hamstrings, shoulders, and core

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6 Week Womens Physique Program  

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6 Week Womens Beginner Level Physique Program

6 Week Womens Advanced Level Physique Program 

Follow along with your favorite Nutrition Coach's training routine! 

Want to grow great legs, glutes, and shoulders like your favorite Nutrition coach Gaby? Well now you can! 

This is the first installment of training programs that allow you to train just like her and her goals of competing in the Wellness category of bodybuilding. 

Gaby's Wellness Physique Training Program V1

The Chad's PowerBuilding Routine V1

Follow along with your favorite Nutrition Coach's training routine! 

Want to grow great legs, glutes, and shoulders like your favorite Nutrition coach Gaby? Well now you can! 

This is the second installment of training programs that allow you to train just like her and her goals of competing in the Wellness category of bodybuilding. 