Online Training Programs

Build the Base

Lay the groundwork for serious strength gains. In this first phase of a three-month strength-building program, you’ll focus on mastering form, building muscle endurance, and setting a solid foundation for what’s ahead. In just three training sessions a week, you’ll develop control, stability, and the confidence to lift heavier in the weeks to come.

Turn Up the Heat

Now that your base is solid, it’s time to push harder. This phase ramps up the intensity and volume to challenge your muscles and mind. Expect heavier lifts, new combinations, and steady progress as your body adapts and grows stronger week after week.

Power & Performance

The final phase takes your strength to the next level—advanced movements, higher loads, and focused intensity drive power, definition, and performance. Every session builds on the last, helping you finish strong — fitter, tougher, and ready to take on anything.

Simple. Effective. Powerful.

Level up your strength with this 12-week, 3-phase program! Train just three times a week as each phase builds on the last — from mastering form and endurance, to ramping up intensity, to unlocking full power and performance.

No machines. No barbells. Just dumbbells and you.
This simple (but not easy) 4-week plan designed to get you stronger. Train three times a week with fast, focused workouts that build real strength and muscle. Perfect for home or the gym, this program keeps it simple, efficient, and powerful. Grab your weights and get ready to train!

20 Workouts. 40 Minutes Each.

Strength Training - Build and maintain muscle with 3 focused sessions per week.
On the Minute - Strength + conditioning for fat loss or muscle maintenance.
Metabolic - High-intensity calorie burners to get you sweating.
Hypertrophy - Volume and smart combinations to help you build muscle.

Learn from elite strength and conditioning coach Mike Perry as he helps you prepare your body in this comprehensive fitness guide.

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