Basic Information

💡 Mention any additional activities, equipment limitations, injuries, vacation/time off, or specific goals. The AI will intelligently integrate these into your program.
💡 When will you begin this program? This helps us schedule your workouts and handle vacation dates.

Pre-Established Programs

Browse our curated workout programs

Beginner Strength Builder
Beginner
Program
Focus on form and technique Progressive weight increases Full body development

Beginner Strength Builder

Perfect introduction to strength training with focus on compound movements. Build a solid foundation with proper form and progressive overload.

4 weeks
3 days/week
60 minutes
Equipment: Barbell, Dumbbells, Bench, Squat Rack
Intermediate Bodybuilding Split
Intermediate
Program
Muscle group specialization Volume progression Hypertrophy focus

Intermediate Bodybuilding Split

Classic bodybuilding split targeting different muscle groups each day. Ideal for those ready to increase training volume and intensity.

4 weeks
4 days/week
75 minutes
Equipment: Full Gym, Cables, Machines
CrossFit Conditioning
Intermediate
Program
High intensity workouts Functional movements Cardio and strength

CrossFit Conditioning

High-intensity functional fitness program combining strength, cardio, and gymnastics. Build endurance and functional strength.

4 weeks
5 days/week
60 minutes
Equipment: Full CrossFit Gym, Kettlebells, Rings
Women's Toning Program
Beginner
Program
Women-focused approach Toning and strength Flexible scheduling

Women's Toning Program

Designed specifically for women focusing on toning, strength, and overall fitness. Perfect for building confidence in the gym.

4 weeks
3 days/week
45 minutes
Equipment: Dumbbells, Resistance Bands, Bodyweight
Endurance & Cardio Builder
Beginner
Program
Cardio focus Endurance building Low impact options

Endurance & Cardio Builder

Improve cardiovascular fitness and endurance with this balanced program combining running, cycling, and strength work.

4 weeks
4 days/week
45 minutes
Equipment: Treadmill, Bike, Light Weights
Flat Stomach & Six-Pack Formula
Intermediate
Program
Core-focused workouts Fat-burning circuits Visible results in 4 weeks

Flat Stomach & Six-Pack Formula

Transform your core with this targeted ab-sculpting program. Designed to reveal your six-pack while building functional core strength that supports every movement.

4 weeks
4 days/week
45 minutes
Equipment: Mat, Dumbbells, Resistance Bands
Ultimate Booty Lift
Beginner
Program
Glute-focused training Progressive overload Beginner-friendly

Ultimate Booty Lift

The complete glute-building system that shapes, lifts, and strengthens your lower body. Perfect for building that coveted round, lifted booty.

4 weeks
3 days/week
60 minutes
Equipment: Barbell, Dumbbells, Resistance Bands, Cable Machine
Pull Ups for Beginners: 4-Week Pull Up Program
Beginner
Goal
Progressive strength building Technique focus Quick 30-minute sessions

Pull Ups for Beginners: 4-Week Pull Up Program

Go from zero pull-ups to your first unassisted rep in just 4 weeks! This progressive program builds the strength and technique you need to master pull-ups.

4 weeks
3 days/week
30 minutes
Equipment: Pull-Up Bar, Resistance Bands, Assisted Pull-Up Machine
5K in No Time
Beginner
Goal
Progressive walk/jog intervals Beginner-friendly progression Builds endurance safely

5K in No Time

Go from zero to your first 5K in just 4 weeks! This progressive program builds endurance through walk/jog intervals, gradually increasing running time until you can complete a full 5K.

4 weeks
5 days/week
25 minutes
Equipment: Running Shoes, Comfortable Clothing, Optional: Treadmill, Bike, Elliptical
12-Week Powerlifting Peak
Intermediate
Macro Plan
3 distinct training phases Intelligent progression across 12 weeks Automatic phase transitions

12-Week Powerlifting Peak

Structured 3-phase periodization program designed to systematically build strength and peak for a competition or PR testing. Progresses from hypertrophy foundation through strength building to final peaking phase.

12 weeks
4 days/week
90 minutes
Equipment: Barbell, Squat Rack, Bench, Plates, Deadlift Platform
12-Week Olympic Weightlifting Peak
Intermediate
Macro Plan
Data-driven adaptive programming Weakness-specific Month 2/3 customization Performance tracking and analysis

12-Week Olympic Weightlifting Peak

Adaptive 3-phase Olympic lifting program that uses Month 1 performance data to customize Months 2-3. Month 1 establishes baselines and collects data. Months 2-3 adapt based on identified weaknesses and performance patterns.

12 weeks
4 days/week
90 minutes
Equipment: Olympic Barbell, Bumper Plates, Squat Rack, Platform, Blocks (optional), Pull-up Bar
Coach Curb
Trainer
Trainer
friendly friendly supportive

Coach Curb

Functional fitness specialist. Friendly approach with integrated conditioning and balanced exercises.

functional_fitness
general_functional
Preferred Exercises: Goblet Squat, DB Bench, DB Walking Lunge, Plank Shoulder Taps, DB Push Press
1-Month Rep Schema: 8-12
Progression: Gradual increase in volume and intensity, focusing on double progression.
Coaching Style: With a friendly tone and bullet-point notes, Coach Curb provides clear and actionable cues while motivating clients to push their limits in a supportive manner.
Coach Fluke
Trainer
Trainer
30/mo
direct energetic motivating

Coach Fluke

CrossFit specialist focused on strength and conditioning. Direct coaching style with structured, high-intensity workouts.

Focus TBD
Method TBD
Preferred Exercises: Squat, Deadlift, Snatch, Clean and Jerk, Thruster
1-Month Rep Schema: 6-8 reps for strength blocks, progressing to 4-6 reps in later weeks
Progression: Linear progression with increasing weights and intensity over four weeks
Coaching Style: I provide direct feedback and concise cues, ensuring you stay focused and engaged during workouts.
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