2-Day Muscle Building Program Build Strength. Build Muscle. Build Confidence. Ready to stop guessing what to do every time you walk into the gym? The 2-Day Muscle Building Program is a progressive 4-week strength training program designed to help beginner and intermediate lifters build lean muscle, increase strength, and develop confidence with every workout. Instead of following random workouts from social media or trying to create your own program, you'll follow a structured training plan designed to help you train with purpose, improve your technique, and make consistent progress. This program follows a 2-day body part split, making it perfect for busy schedules. Train two days per week, or if you're ready for more volume, simply alternate Workout A and Workout B to create a 3- or 4-day training schedule. Each workout focuses on proper exercise technique, progressive overload, and manageable training volume to help you build muscle while minimizing excessive soreness. As your strength improves, you'll continue progressing by adding reps or increasing the weight whenever appropriate. Designed using equipment commonly found in most commercial gyms, this program utilizes dumbbells, cable stations, machines, a stability ball, and bodyweight exercises. Note: Olympic barbells, Smith machines, trap bars, and preset barbells are not required. Whether you're new to strength training, returning after time away, or looking for a proven muscle-building plan to follow, this program gives you everything you need to train with confidence and achieve lasting results. What You'll Receive ✅ Complete 4-week muscle-building training program ✅ Trainerize app access for the duration of the program ✅ Step-by-step exercise demonstration videos ✅ Workout tracking and progress logging ✅ Track your weights, reps, and personal bests ✅ Built-in workout calendar and reminders ✅ Exercise substitutions when needed ✅ Rest timers to keep your workouts efficient ✅ Progress photos and body measurement tracking ✅ Printable workout sheets if you prefer pen and paper ✅ Access to the ATeam community for support, motivation, and troubleshooting Perfect For You If... ✔ You want to build lean muscle and increase strength. ✔ You're looking for a structured gym program instead of random workouts. ✔ You're new to lifting or returning after time away. ✔ You have two days per week to train but want the flexibility to add more sessions. ✔ You want expert programming that helps you progress safely and consistently. Continue Your Journey This program is part of the Muscle Building Gym Workout Series. As your strength and confidence grow, continue progressing with the 3-Day, 4-Day, and 5-Day Muscle Building Programs.

3-Day Muscle Building Program Build Muscle. Build Strength. See Consistent Progress. Ready to take your training to the next level? The 3-Day Muscle Building Program is a progressive 6-week strength training program designed for beginner and intermediate lifters who want to build lean muscle, increase strength, and develop a consistent training routine. Following a structured 3-day body part split, you'll train each muscle group with enough volume and recovery to maximize results while fitting comfortably into a busy schedule. No more guessing what exercises to do or piecing workouts together from social media. Every workout has been designed with purpose, allowing you to focus on proper technique, progressive overload, and long-term progress. If you're ready for additional training volume, you can easily add a fourth workout each week by rotating through the three programmed workouts based on your recovery and experience. Designed using equipment commonly found in most commercial gyms, this program utilizes dumbbells, cable stations, selectorized machines, a stability ball, and bodyweight exercises. Olympic barbells, Smith machines, trap bars, and preset barbells are not required. Whether your goal is building muscle, getting stronger, improving body composition, or creating consistency in the gym, this program provides the structure and guidance you need to keep progressing. What You'll Receive ✅ Complete 6-week muscle-building training program ✅ Trainerize app access for the duration of the program ✅ Step-by-step exercise demonstration videos ✅ Workout tracking and progress logging ✅ Track your weights, reps, and personal bests ✅ Workout calendar and reminders ✅ Exercise substitutions when needed ✅ Built-in rest timers ✅ Progress photos and body measurement tracking ✅ Printable workout sheets if you prefer pen and paper ✅ Access to the ATeam community for support, motivation, education, and troubleshooting Perfect For You If... ✔ You want to build lean muscle and increase strength. ✔ You're looking for a structured gym program instead of random workouts. ✔ You can commit to training three days each week. ✔ You want to improve your body composition while building healthy training habits. ✔ You're ready to progress safely with expert-designed programming. Continue Your Journey The 3-Day Muscle Building Program is part of the Gym Workout Series, a collection of progressive strength training programs designed to grow with you. Choose the training schedule that fits your lifestyle: • 2-Day Muscle Building Program • 3-Day Muscle Building Program • 4-Day Muscle Building Program • 5-Day Muscle Building Program No matter which program you choose, you'll receive the same structured programming, progressive overload, and Coach A guidance to help you build strength, gain muscle, and train with confidence.

4-Day Muscle Building Program Build More Muscle. Train Smarter. Maximize Your Results. Ready to take your training to the next level? The 4-Day Muscle Building Program is a progressive 8-week strength training program designed for beginner and intermediate lifters who are ready to dedicate more time to building lean muscle, increasing strength, and improving body composition. Following a structured 4-day body part split, you'll train each muscle group with enough volume, intensity, and recovery to maximize muscle growth while continuing to build confidence in the gym. Every workout has been carefully designed using progressive overload principles, helping you challenge your muscles, improve your technique, and continue making measurable progress throughout the program. If you enjoy spending more time in the gym, you can add an optional fifth training day or use that day for cardio, mobility work, or other activities you enjoy. Designed using equipment commonly found in most commercial gyms, this program utilizes dumbbells, cable stations, machines, a stability ball, and bodyweight exercises. Exercise substitutions are available throughout the app, allowing you to customize your workouts based on the equipment available. Olympic barbells, Smith machines, trap bars, and preset barbells are not required. Whether your goal is building muscle, getting stronger, or creating a consistent gym routine, this program provides the structure and progression you need to keep moving forward. What You'll Receive ✅ Complete 8-week muscle-building training program ✅ Trainerize app access for the duration of the program ✅ Four structured workouts each week ✅ Cardio recommendations ✅ Step-by-step exercise demonstration videos ✅ Workout tracking and progress logging ✅ Track your weights, reps, and personal bests ✅ Workout calendar and reminders ✅ Exercise substitutions when needed ✅ Built-in rest timers ✅ Progress photos and body measurement tracking ✅ Printable workout sheets if you prefer pen and paper ✅ Access to the ATeam community for support, motivation, education, and troubleshooting Perfect For You If... ✔ You want to build lean muscle and increase strength. ✔ You're ready to commit to training four days each week. ✔ You enjoy following a structured body part split. ✔ You want enough training volume to maximize muscle growth and improve body composition. ✔ You're looking for expert programming that takes the guesswork out of your workouts. Continue Your Journey The 4-Day Muscle Building Program is part of the Gym Workout Series, a collection of progressive strength training programs designed to grow with you. Choose the training schedule that best fits your lifestyle: • 2-Day Muscle Building Program • 3-Day Muscle Building Program • 4-Day Muscle Building Program • 5-Day Muscle Building Program No matter which program you choose, you'll receive structured programming, progressive overload, Trainerize app access, and Coach A guidance to help you build strength, gain muscle, and create a fitness lifestyle that lasts.

5-Day Muscle Building Program Maximize Your Training. Build Muscle. Become Stronger. Ready to take your training and results to the next level? The 5-Day Muscle Building Program is a progressive 8-week strength training program designed for beginner to intermediate lifters who are ready to commit to a higher-volume training schedule focused on building lean muscle, increasing strength, and improving overall fitness. Following a structured 5-day body part split, this program allows you to dedicate more time and attention to each muscle group while incorporating the principles of progressive overload to help you continue improving week after week. Every workout is designed with purpose—combining effective exercise selection, appropriate training volume, and manageable progression so you can build muscle while maintaining proper form and recovery. This program is ideal for those who enjoy training frequently and want a structured plan to follow rather than guessing what exercises to do each day. With 5 planned workouts per week, you'll have the flexibility to add additional movement through cardio, walking, mobility work, or activities you enjoy while maintaining a balanced fitness routine. Designed for a fully equipped commercial gym setting, this program utilizes dumbbells, machines, cable stations, Smith machines, preset barbells, stability balls, and bodyweight exercises. Exercise substitutions are available within the app to help customize your workouts based on equipment availability and individual needs. An Olympic 45 lb barbell is the next progression after maxing out on the preset barbells. (around 55lbs) Whether your goal is building muscle, increasing strength, improving body composition, or maximizing your gym results, this program provides the structure, guidance, and support to help you stay consistent and keep progressing. What You'll Receive ✅ Complete 8-week muscle-building training program ✅ Trainerize app access for the duration of the program ✅ Five structured workouts each week ✅ Cardio recommendations to complement your training ✅ Step-by-step exercise demonstration videos ✅ Workout tracking and progress logging ✅ Track your weights, reps, and personal bests ✅ Workout calendar and reminders ✅ Exercise substitutions when needed ✅ Rest timers to keep workouts efficient ✅ Progress photos and body measurement tracking ✅ Printable workout sheets if you prefer pen and paper ✅ Access to the ATeam community for support, motivation, education, and troubleshooting Training Details Workout Schedule: 5 workouts per week: • Day 01 • Day 02 • Day 03 • Day 04 • Day 05 Each workout is approximately 45–50 minutes. Rest Period Guidelines: • 60 seconds between straight sets • 30 seconds between paired supersets Cardio Recommendations: Start with: • 3 sessions of 30-minute walks per week Optional: • Add 10 minutes of machine-based cardio after workouts using equipment such as: ✔ Stair machine ✔ Stepper ✔ Elliptical ✔ Bike ✔ Treadmill Perfect For You If... ✔ You enjoy training five days per week. ✔ You want to maximize muscle growth through increased training volume. ✔ You're looking for a structured program instead of random workouts. ✔ You want expert-designed workouts that tell you exactly what to do. ✔ You're ready to challenge yourself while still training safely and effectively. Continue Your Journey The 5-Day Muscle Building Program is part of the Gym Workout Series, a collection of progressive strength training programs designed to match your schedule, experience, and training goals. Choose the training frequency that fits your lifestyle: • 2-Day Muscle Building Program • 3-Day Muscle Building Program • 4-Day Muscle Building Program • 5-Day Muscle Building Program No matter where you start, you'll receive structured programming, progressive overload, Trainerize app access, and Coach A guidance to help you build strength, gain muscle, and create a sustainable fitness lifestyle.

Start to Strong: Gym Training System 💪 From Your First Workout to Building Real Strength Not sure where to start in the gym? The Start to Strong: Gym Training System is a progressive strength training journey designed to take you from beginner confidence to becoming stronger, more capable, and comfortable training in a full gym environment. Whether you're brand new to strength training, returning after time away, or tired of guessing what to do when you walk into the gym, this system gives you the structure, guidance, and progression you need to build a strong foundation. With 1 year of Trainerize app access, you'll receive a complete progression of full-body training programs designed to help you improve your strength, technique, and confidence over time. A Progressive Path Designed for Real Results You won't be thrown into complicated workouts right away. Your journey begins with Phase 1: Building Your Foundation: ✅ First 4 weeks: • 2 full-body strength workouts per week • Focus on learning proper movement patterns, building confidence, and creating consistency As you progress, your training volume gradually increases: ✅ Next phases: • 3 full-body strength workouts per week • New training phases updated every 6–8 weeks • Continued progression to help you build strength, muscle, and fitness Each phase builds upon the previous one, helping you become stronger while learning how to train effectively and safely. Learn How to Train in a Full Gym Throughout your journey, you'll gain experience using a variety of gym equipment, including: 🏋️ Dumbbells 🔗 Cable machines 💪 Selectorized machines 🏋️ Smith machines 🏋️ Preset barbells You'll learn proper exercise technique, how to progress your workouts, and how to feel confident using the equipment available in a commercial gym. ## This Program Is Perfect For You If: ✅ You're starting your strength training journey ✅ You're returning to the gym after time away ✅ You feel overwhelmed and don't know where to begin ✅ You want a step-by-step plan that grows with you ✅ You want to build strength, muscle, and confidence ✅ You want guidance without needing one-on-one coaching Your Start to Strong Membership Includes: ✅ 1 Year of Trainerize App Access ✅ Progressive full-body strength training programs ✅ Phase 1: 4-week foundation program ✅ New training phases every 6–8 weeks ✅ 3-day-per-week training progression ✅ Exercise demonstration videos ✅ Exercise substitutions ✅ Workout calendar and reminders ✅ Workout tracking and progress logging ✅ Track your weights, reps, and progress ✅ Daily education, motivation, and fitness tips ✅ ATeam accountability and support Your Journey Starts Here You don't need to be experienced to start. You don't need to know every exercise. You just need a plan that meets you where you are and helps you progress. The Start to Strong: Gym Training System guides you through each step — helping you build strength, confidence, and the skills needed to make fitness a lifestyle. 📌 Immediate access is provided after purchase. Your workout calendar begins the following Monday. Coach A

Start to Strong: Home Gym Training System 📌 Please note: Home Gym have the access to a bench, and a cable system such as an Inspire, Marcy. Home Workouts use the 5-home gym essentials. Workouts for busy humans. We optimize your fitness by focusing just on the exercise essentials that will help you improve your health, build strength and fitness endurance. Equipment | Cable machine (ie Marcy, Inspire, Bowflex), Bench, Dumbbells, Elastic Bands, MiniBands, Yoga Mat, Stability Ball. What's Included: ▪️Program 01 is 2 full body workouts for 4 weeks ▪️Program 02-11 is 3 full body workouts updated every 5 weeks ▪️Fit 515 Access on Demand ▪️Cardio recommendations in calendar ▪️Exercise instruction & substitutions ▪️Group Accountability Chat, App Info for troubleshooting, and QAs for education. ▪️Bonus workouts bundles, bimonthly. ▪️DM access for troubleshooting, calendar adjustments, and exercise substitutions. 📌 This is a monthly subscription that provides ongoing access to group accountability, workouts, and DM support from Coach A. Please note that canceling your subscription will result in the loss of access to these resources. The workouts begin on the Monday following registration. $58 + taxes 🇨🇦 $47 + taxes 🇺🇸 every 4 weeks

Start to Strong : ATeam Home Training System 🏡💪 Progressive Strength Training Designed for Real Life Ready to get back into training but need a plan that fits your lifestyle? The ATeam Home Training System provides structured, progressive strength workouts designed to help you build strength, improve movement, and create consistency — all from the comfort of your home. Instead of guessing what workouts to do each week, you'll follow a proven progression of training phases that build on each other, helping you gain confidence, improve technique, and continue making progress. Whether you are new to strength training, returning after a break, or looking for an organized home workout plan, this system gives you the guidance and support you need. 👉Who This Program Is For The ATeam Home Training System is ideal for you if you: ✅ Are new to strength training ✅ Are returning after a break or period of inconsistency ✅ Want an organized plan instead of random workouts ✅ Prefer training at home with minimal equipment ✅ Want to build strength, improve fitness, and create lasting habits ✅ Need flexibility to train around your schedule 👉Equipment Needed This program uses the 5 Home Gym Essentials: 🏋️ Dumbbells (various weights) 🔗 Door Anchor 💪 Mini Bands 🧘 Yoga Mat ⚪ Stability Ball If you have additional equipment such as a bench or cable system, check out the ATeam Home Gym Training System for expanded exercise options with more equipment. What's Included Progressive Strength Training Programs Your training progresses through multiple phases designed to help you safely build strength and continue improving. Program 01: Return to Training Phase * Designed for those getting started or returning after time away * 3 strength sessions per week * Two full-body workouts during the first 4 weeks * Focus on rebuilding consistency, confidence, and movement quality Programs 02–12+: Progressive Training Phases * Updated every **6 weeks** * Three full-body strength workouts per week * Each phase builds from the previous phase to continue improving strength and fitness * New progressions keep training challenging, effective, and engaging Trainerize App Access Train anytime, anywhere with: 📲 Workout tracking and progress monitoring 🎥 Exercise demonstration videos 🔄 Exercise substitutions based on your equipment and fitness level 📅 Organized workout calendar 📈 Progress tracking to help you stay consistent ATeam Support & Accountability You don't have to do it alone. Your membership includes: 💡 Weekly fitness tips, education, and motivation ❤️ Group accountability with like-minded individuals 📩 Support and guidance through the app 🏃 Cardio recommendations to complement your strength training How It Works Each training phase is designed to help you: ✔ Build strength progressively ✔ Improve exercise technique ✔ Stay consistent with your workouts ✔ Create a sustainable fitness routine Your workouts are updated every 6 weeks to help you continue progressing while keeping your training fresh and effective. Membership Details ATeam Home Training System is a monthly subscription that provides ongoing access to: ✅ Progressive workout programming ✅ Trainerize app access ✅ Exercise videos and tracking ✅ Group accountability ✅ Coach A support through the app Canceling your subscription will remove access to these resources. $58 + taxes 🇨🇦 $47 + taxes 🇺🇸 Billed every 4 weeks. Cancel anytime.

Looking for an effective and convenient way to stay fit at home, on vacation, summer holidays or work travels? 🏋️‍♀️ 🏠 Our 15-Workout At-Home Program is the ultimate solution for busy women who want to build strength 💪 and stay motivated! 🌟 This program is designed to work with minimal equipment—just a pair of dumbbells and mini bands—making it perfect for your home gym setup. 𝐖𝐡𝐚𝐭’𝐬 𝐈𝐧𝐜𝐥𝐮𝐝𝐞𝐝: 15 Dynamic Workouts 📝 featuring straight sets, supersets, and circuits to keep your training fresh and engaging. 🔥 Video Instruction 🎥 for every exercise to ensure proper form and maximize results. Exercise Substitutions 🔄 to fit your fitness level or available equipment. App Integration 📲 to track your progress, log workouts, and stay accountable right at your fingertips. Group Accountability 🤝 with an online community to keep you motivated, share wins, and ask questions. 💡 Get Started Immediately! As soon as you purchase, you'll receive instant access, so you can dive into your first workout today! 🕒✨ 𝐖𝐡𝐲 𝐂𝐡𝐨𝐨𝐬𝐞 𝐓𝐡𝐢𝐬 𝐏𝐫𝐨𝐠𝐫𝐚𝐦? This is more than just a workout guide—it’s your ticket to consistent, goal-driven training 🎯 with all the tools and support you need to succeed. ✅ Whether you’re a beginner or looking to elevate your home workouts, this program is designed to help you feel strong 💥, confident, and ready to crush your goals.

🔥 Ready to Conquer the Power 30 Challenge? 🔥 Your Goal: Move 30 minutes a day—every day—for 30 days! Equipment Needed: Dumbbells, mini-bands, and resistance bands. 💭 Imagine building strength, boosting energy, and locking in a powerful movement habit. Whether you want to jumpstart your fitness or add structure to your routine, this challenge will keep you motivated, accountable, and energized every step of the way! 📅 How It Works: Each day, choose from pre-designed home-based workouts (gym-friendly, too!) OR get in 30 minutes of movement—your way. 🔥 What You Get: ✅ Full Workout Calendar – Know exactly what to do each day ✅ Video Exercise Demos – Perfect your form with guided tutorials ✅ Home & Gym Options – Train anywhere, anytime ✅ Workout Tracking App – Log progress, celebrate wins ✅ Daily Motivation & Fitness Tips – Stay inspired and on track ✅ Group Accountability – Join a supportive community moving with you 👉 Sign up today and take on the challenge! 💰 $58 CAD / $37 USD