ATHLETICS & AESTHETICS
SOLO. STRUCTURED.
EFFECTIVE.
Coach-built training programs for your next solo sessions. Pick your goal and get after it.
$19 PROGRAMS
One week. Full program. Delivered straight to your email.
9 PROGRAMS · ONE WEEK EACH
MASS & MUSCLE · 4× / WEEK
BULK BUILD
A mass-building week built around compound lifts and progressive overload. Eat, lift, grow.
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PICK A PLAN. GET TO WORK.
Every program is written by an A&A coach. Pull it up, follow the plan, and train.
MASS & MUSCLE
BULK BUILD
A mass-building week built around compound lifts and progressive overload. Eat, lift, grow.
- ▲4-day upper/lower split optimized for hypertrophy
- ▲Progressive overload built into every session
- ▲Volume work paired with heavy strength days
- ▲Nutrition targets and surplus guidance included
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STRENGTH + SIZE
HYBRID BUILD
The best of both worlds. Heavy compound work meets hypertrophy volume in one clean split.
- ▲Alternates strength focus and volume focus days
- ▲Big lifts first — squat, deadlift, press, row
- ▲Accessory work designed to fill gaps and prevent plateaus
- ▲Built for lifters who don't want to choose between size and strength
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FAT LOSS + MUSCLE
PEELED WITH WEIGHTS
Cut body fat without losing your muscle. Resistance training structured specifically for a caloric deficit.
- ▲Lift heavy to preserve muscle while in a deficit
- ▲Cardio integrated — not stacked on top
- ▲Calorie and macro guidance to stay in the right range
- ▲4 lifting days with active recovery built in
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FAT LOSS + CONDITIONING
HYBRID SHRED
High-output training that burns fat and builds conditioning at the same time. Lift. Sweat. Repeat.
- ▲Strength circuits with built-in metabolic finishers
- ▲HIIT and LISS cardio protocols mapped weekly
- ▲Scales to any fitness level — beginner or advanced
- ▲Full-body focus with no wasted sessions
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ATHLETIC PERFORMANCE
PERFORMANCE ENHANCEMENT
Designed for athletes who want to run faster, jump higher, and hit harder. Power, speed, and strength combined.
- ▲Plyometric and explosive training built into each session
- ▲Speed and agility work included for sport carryover
- ▲Power, strength, and conditioning in one week
- ▲Pairs with any sport season or off-season prep
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PREHAB + DURABILITY
ATHLETE INJURY PREVENTION
Train the joints, tendons, and stabilizers that break down first. Stay in the game longer.
- ▲Targets knees, hips, shoulders, and lower back
- ▲Movement quality drills before every session
- ▲Corrective exercises based on common athletic weaknesses
- ▲Works standalone or layered on top of sport training
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MOVEMENT QUALITY
MOBILITY & FLEXIBILITY
Daily mobility sessions to unlock tight hips, stiff thoracic spine, and locked-up ankles. Move better, feel better.
- ▲20–30 minute sessions — easy to stack with other training
- ▲Targets the most common mobility restrictions in athletes
- ▲Static, dynamic, and active flexibility methods
- ▲Real benchmarks, not just stretching
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MINIMAL EQUIPMENT
COLLEGE FRIENDLY
Built for campus gyms, tight schedules, and limited equipment. No excuses. Just work.
- ▲Works with any basic gym — barbells, dumbbells, cables
- ▲3 sessions per week — fits around a full class schedule
- ▲Teaches the fundamentals of strength training from scratch
- ▲No fluff — every exercise earns its place
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EFFICIENCY
TIME CRUNCH GET FIT
45 minutes or less. No wasted reps. For people who can't live in the gym but still want real results.
- ▲45-minute sessions max — structured for maximum output
- ▲Supersets and tri-sets to compress volume
- ▲Works for fat loss, muscle building, or general fitness
- ▲Scalable intensity — adjust rest periods to dial in the difficulty
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Coached by Nationally Certified Trainers
READY FOR
YOUR OWN PLAN?
These programs are a taste of what we build for every client. If you want something written specifically around your goals, schedule, and equipment — book a free intro session.
▲Full app access on Trainerize
▲New programming every month
▲Direct messaging with your coach
No commitment. No contract. Just results.