Program Overview
The Off Yo Ass 8-Week ELITE REBUILD Program is built to push you hard, shedding fat, building lean muscle, and transforming your entire body. Designed for beginners to intermediates, this program combines strength, conditioning, and core work to get you moving and making gains every single day.
Weekly Breakdown
Train 6 days a week and take 1 dedicated rest day. Each week targets specific areas—upper body strength, lower body power, full-body conditioning, focused push and pull workouts, and high-intensity finishers—to help you get truly off yo ass and achieve full-body transformation.
Weeks 1–4: Foundation Phase
Focus on building strength, improving form, and torching calories. This foundational phase kick-starts your journey by establishing a solid base so you can consistently get off yo ass and push past your comfort zone.
Week 4 Progress Check
At the halfway mark, track your weight, measurements, and workout intensity. This check-in lets you see how far you’ve come since Day 1, and it sets you up to up the intensity even further.
Weeks 5–8: Sculpt & Shred Phase
Ramp up the intensity with higher volume, tougher finishers, and focused muscle work. This phase refines your strength and definition, ensuring you keep pushing off yo ass to reach that lean, sculpted physique.
Nutrition Strategy
Fuel your transformation with a high-protein diet, moderate carbs timed around workouts, and healthy fats. Keep your calories 300–500 below maintenance, stay hydrated, and eliminate alcohol and processed sugars to ensure maximum fat loss and muscle gain.
Tracking Checkpoints
Monitor your progress with weekly weigh-ins, bi-weekly progress photos, and monthly measurements. Tracking your strength gains—squat, bench, deadlift numbers, and more—will show you the tangible results of your hard work.
Your Instructor
With his expertise in glute training, core sculpting, and strength conditioning, Pool will provide you with real results in mind. With proven experience and a passion for helping clients build their body-ody-ody, your instructor brings both knowledge and energy to every phase of your transformation.