Programs

A high-intensity strength and conditioning plan designed to help you lose fat, build lean muscle, and completely transform your body. Ideal for beginners to intermediates, this 6-day training split blends strength training, HIIT, and core work to target every major muscle group. Over 8 weeks, you'll build a strong foundation, increase performance, and finish leaner, stronger, and more confident than ever.

Designed for intermediate fitness levels (beginner-friendly with modifications), this 5-day training program targets glutes, waist, and upper curves using dumbbells, bands, and cables. Each week blends strength training, HIIT, and core work with active recovery for optimal results.

Step into your power and train like a big dawg with this 8-week superhero-style transformation program. Designed to help you build that V-taper physique—broad shoulders, thick back, small waist, and strong legs—this 5-day split hits every angle with a push-pull-legs structure and a back-and-core emphasis. Ideal for intermediate lifters (or beginners ready to level up), using barbells, dumbbells, cables, and pure big dawg effort.