One-Time Purchase Training Programs

Bikini Novice $75

Bikini Intermediate $75

Bikini Advanced $100

Figure Novice $75

Figure Intermediate $75

All prices are in USD.

These programs were designed to be an affordable alternative to hiring a coach while still being a quality training program that can help you reach your goals.  This is a one-time purchase – there are no updates included in these programs. However, you will find each program is fully detailed and properly periodized to maximize your success!

All programs are 10 weeks in length and utilize compound lifts as the foundation of each program. You must be comfortable with this type of training if you are looking to purchase these programs! We recommend starting with one of the Novice programs, Bikini or Figure respectively depending on your goals, and then progressing to one of the Intermediate programs.


Bikini Novice – $75

Novice programs are designed for those with less experience with the compound lifts who are looking to compete or simply want to train like a bikini competitor. Novice programs are based on a 4-day split (2 upper days/2 lower days). These programs do not use percentage work but rotate sets and reps daily and weekly.

The bikini novice program will focus on squat, deadlift, overhead press and hip thrusts.

All accessory work is programmed for novice programs to provide as much guidance as possible to those with less experience in the weight room or those looking for more structure.


Bikini Intermediate – $75

Intermediate programs are designed for those with more experience under the barbell who are looking to compete or want to train like a bikini competitor. Intermediate programs are based on a 5-day split (2 upper days/2 lower days/1 accessory day). These programs are based off of percentages of your 1 RM on specific movements so you will need to feel comfortable training effectively with percentages. You will need a 1 RM (1 rep max) for squat, deadlift, and strict standing overhead press.

The bikini intermediate program will focus on squat, deadlift, overhead press, and hip thrusts.

A bank of accessory work is provided for the intermediate programs so you can choose what specific accessory work is most appropriate for your physique. Sets and reps are still recommended for accessory work on these programs.


Bikini Advanced – $100

Advanced programs are designed for more advanced lifters with experience in the weight room who are looking for a complete 10 week program top to bottom. Advanced programs are based on a 5-day split. Four of the five days focus on compounds and accessory lifts while the fifth day is only accessory lifts. This program will be periodized using percentages of your 1 RM and RPE on specific movements so you will need to feel comfortable training effectively with percentages. You will need a 1 RM (1 rep max) on front squat, back squat, deadlift and strict standing overhead press.

The first five weeks of the program will focus on front squats, hip thrusts, dumbbell shoulder press, rows, deadlifts, good mornings, strict standing overhead press and pulldowns. The second five weeks of the program will focus on back squats, hip thrusts, incline dumbbell press, rows, deadlifts, RDLs, strict standing overhead press and assisted pull ups. Compound lifts will have the ability to be progressively loaded heavier from the first to the second cycle. Accessory work will be a combination of specific exercises placed in the program and general exercises you may choose from an accessory bank. This will allow you both structure and flexibility.

In addition to the training programming, there will be suggested, but optional, warmups and cardio conditioning.


Figure Novice – $75

Novice programs are designed for those with less experience with the compound lifts who are looking to compete or simply want to train like a figure competitor. Novice programs are based on a 4-day split (2 upper days/2 lower days). These programs do not use percentage work but rotate sets and reps daily and weekly.

The figure novice program will focus on squat, deadlift, overhead press, and barbell row.

All accessory work is programmed for novice programs to provide as much guidance as possible to those with less experience in the weight room or those looking for more structure.


Figure Intermediate – $75

Intermediate programs are designed for those with more experience under the barbell who are looking to compete or want to train like a figure competitor. Intermediate programs are based on a 5-day split (2 upper days/2 lower days/1 accessory day). These programs are based off of percentages of your 1 RM on specific movements so you will need to feel comfortable training effectively with percentages. You will need a 1 RM (1 rep max) for squat, deadlift, and strict standing overhead press. Figure intermediate will also need an incline press 1 RM in addition to the others.

The figure intermediate program will focus on squat, deadlift, strict standing overhead press and incline press.

A bank of accessory work is provided for the intermediate programs so you can choose what specific accessory work is most appropriate for your physique. Sets and reps are still recommended for accessory work on these programs.

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