This strength training program focuses primarily on using dumbbells to increase muscle and strength through the use of cluster sets. There are 3, 3 week phases with 5 workouts each week. These lifts take anywhere from 30-60 minutes depending on the day and phase. Also included in this program are plyometrics, core training, and some agility.

If you've spent the off-season getting stronger, now isn't the time to quit training if you're an athlete. But you need to know the right way to do it. Month subscription that will take you through that process to keep you strong, injury free, and dominant all season long. While others might hit a wall late in season, you'll be feeling better and better as the season goes on.

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This program runs 8 weeks including the pre and post test weeks. 6 weeks of heavy lifting with an emphasis on bench, squats, and deadlifts. Includes plyometrics, core work, conditioning days, and an active recovery day. Lifts last around 50-60 minutes depending on the day. Conditioning days are 20-30+ minutes depending on the day.

The goal of this program is to make you a better athlete by building explosive strength and adding muscle that will translate to the field and/or court. Remember, this is an "off-season" program and should be treated as such. Work hard, stay smart with your recovery & listening to your body, stay consistent by doing every workout. It is important that you focus on recovering properly with sleep, nutrition, and hydration. Suitable for athletes 7th grade and older. Need a full gym to train in.

This 12 week (6 phase) program consists of three 30-45 minute strength training workouts per week! This program uses the splits of Push/Pull/Legs on a weekly basis. The goal of this program is to provided you with a strategically designed program that will optimize your time in the gym and teach you the fundamentals of strength training! Using progressive overload, each week builds off the following to ensure that you see continuous progress and challenge yourself to do just a tiny bit more each workout. The shorter workouts cut out all the "fluff" so you can get in, do you workout, and head back to whatever matters to you most. These workouts are NOT meant to crush you, but instead they should build you up and leave you feeling more energetic to improve your quality of living. These workouts switch up slightly every two weeks to keep things fresh and new, while also maintaining consistent with primary strength exercises to gauge long term progress! You will need a full gym for this program as we will use barbells, dumbbells, cables, boxes, resistance bands, etc. There is an option for cardio to be done twice per week if you are able.

This workout program is for individuals looking to improve all aspects of their fitness. This program requires a full gym for equipment. 3 strength training workouts per week plus an optional cardio day. Most workouts will take 45 minutes.

If your goal is to be strong, build muscle, and stay athletic then sign up for The Strong Human. These are the workouts I personally do on my journey to stay young, fit, and athletic. Workouts updated every 2-4 weeks depending on the program being run. Month subscription, join or cancel at anytime.

Build strength and muscle in this 6 week program. 6 strength training workouts per week. Primary goal of this workout is to improve your strength numbers in the Bench Press, Hex Bar Deadlift, Barbell Squat, Barbell Overhead Press, and Barbell hip thrust while also adding muscle. Part one in a four part series.

The second phase of a four phase program. This phase uses similar methods as VG1.0. 6 weeks, 6 different workouts. Splits are Push Strength, Pull Strength, Legs Strength, Push Hypertrophy, Pull Hypertrophy, Legs Hypertrophy.

This is the third phase out of four in the Virtual Gym program. This phase focuses on improving the amount of reps that can be done at a given weight. Each week you try to improve your score. This program consists of 5 workouts instead of 6 the splits, but is still a 6 week program.

5 in person sessions for $25 per session. All sessions are 45-90 minutes long depending on what is being addressed within a session. Includes a program & use of the trainerize app.