If it was easy, it wouldn't be called a challenge. Lock in and kick start you goals with 4-weeks of hard work, dedication, and consistency. 3 Follow along workout videos per week Cardio Recommendations Meal Guide Equipment needed: Bench and Dumbbells Best results will come from lifting as heavy as you can on each exercise. I recommend doing this at the gym so you can have a wide range of dumbbells available.

-Nutrition guidance -Weekly Check-ins -Video Examples of Exercises -Direct Communication through the app -program updates every 4-6 weeks based on progress -this is a 3 month commitment for 1-on-1 coaching billed monthly

Community group of women chasing GAINS! Workouts that change every 4-6 weeks to maximize progress. Video examples of each exercise I've created a brand new Meal Planning Template for you guys to make creating your weekly meals easier.

Build Muscle. Get Lean. Perform Better. 10-week training and nutrition program for men who already have gym experience and are ready to take their physique and performance to the next level. You'll progress through two 5-week phases, starting with a bodybuilding and strength-focused foundation before progressing into higher-intensity, strength and conditioning-based training. Your program includes: * 10 weeks of progressive training * 4–5 training days per week * Exercise demonstration videos * Cardio, core + mobility programming * Progressive daily step goals * Complete nutrition guide + sample meal plans * Goal-based calorie + protein targets * Smartwatch + MyFitnessPal integration * Progress tracking * In-app messaging for support * 12 weeks of app access This is not a beginner program. You'll need access to a full-service gym and should be comfortable with resistance training. We'll give you the workouts, nutrition and structure. You give your best effort. Follow the plan and the plan will work. Let's Get These GAINS!!! *In order to simplify the schedule, your program will always start the Monday after you purchase, if you need that adjusted just let us know*

-Nutrition guidance -Weekly Check-ins -Video Examples of Exercises -Direct Communication through the app -program updates every 4-6 weeks based on progress -this is a 3 month commitment for 1-on-1 coaching billed monthly

-this is a month-month commitment for 1-on-1 coaching billed monthly. After you have completed your initial 12 week program. You still have all the same benefits, at a discounted rate. -this will run until you decide to cancel and is billed every 5 weeks!

-Nutrition guidance -Weekly Check-ins -Video Examples of Exercises -Direct Communication through the app -program updates every 4-6 weeks based on progress -this is a 3 month commitment for 1-on-1 coaching

-Nutrition guidance -Weekly Check-ins -Video Examples of Exercises -Direct Communication through the app -program updates every 4-6 weeks based on progress -this is a 3 month commitment for 1-on-1 coaching billed monthly

-6 weeks -4 upper body days,1 lower body day -2 way messaging available for questions or comments -app access for video examples of all exercises

2 Smoothies + 2 Bowls = Your Day. Lose Fat and Build Muscle without overthinking food. NO MORE GUESSING. NO MORE STARTING OVER! Start today. Don't overthink it. This is for you if: • You don’t know what to eat consistently • You start diets but fall off • You’re busy and need something simple • You want results without complicated meal plans No complicated meal plans. No Overthinking. Just a simple, repeatable system you can follow every day. Follow the structure. Stay Consistent. Your body will respond. Inside the 30 Day Gaines Bowl Method -10 Gaines Bowl Recipes -10 protein smoothie recipes -4 anti-inflammatory smoothie recipes -simple gym workouts -progressive cardio protocol -habit tracking Start Today. Don't overthink it. Just follow the system. Let's get these GAINS

BUILD YOUR GLUTES. SHAPE YOUR WAIST. A complete 10-week gym program designed to help you build fuller, stronger glutes, strengthen your core, and create a balanced hourglass shape. Everything is planned for you. Open the app, follow your workout, and track your progress. YOUR 10 WEEKS INCLUDE: 🍑 3 glute-focused strength workouts/week 🔥 Programmed cardio & conditioning ⏳ Core training for a strong, controlled midsection 🚶🏽‍♀️ Progressive daily step goals 📈 Progressive overload guidance 📱 Workouts & progress tracking inside the app 💬 Coaching tips, reminders & accountability for all 10 weeks 3 strength days/week • ~60 min/workout • Full gym required No random workouts. No wondering what to do next. You bring the consistency. We give you the blueprint.