Sample Plans

Real plans. Real results. No bullshit.

What You Actually Get

These are real plans created for real clients. Names changed, results not. This is what hyperpersonalization looks like—plans built for your body, your goals, your life.

Tanner T.

Special Forces Selection Prep

31-day plan for a client preparing for Special Forces Assessment and Selection (SFAS). Hyperpersonalized training focusing on strength, endurance, and rucking with progressive overload.

→5-week progressive training cycle

→Targeted strength and endurance goals

→Nutrition plan synced with training demands

Sydney P.

Bikini Competition Prep

31-day plan for a client preparing for a bikini bodybuilding competition. Hyperpersonalized training focusing on muscle development, definition, and aesthetic proportions.

→7-day training split targeting all muscle groups

→Progressive overload for strength gains

→Nutrition plan for muscle growth and definition

Noah H.

Weight Loss & Hyrox Training

31-day plan for a client looking to lose 15 lbs by July. Hyperpersonalized training focusing on Hyrox-style workouts with dumbbell exercises and running form improvement.

→5-day training split with progressive overload

→Hyrox-specific circuit training

→Lower back pain reduction focus

Kaden P.

Body Recomposition

31-day plan for a client focused on cutting body fat while increasing muscle mass. Hyperpersonalized training with a 5-day split targeting specific muscle groups with progressive overload.

→Balanced strength and HIIT training

→Strategic cardio for fat loss

→Rotator cuff focus for shoulder health

Tanner's Plan

Plan Overview

Client: Tanner T.
Start Date: March 17
End Date (Phase 1): April 16
Goal: Get selected at SFAS
Training Days: Monday–Friday (5 days/week)
Focus: Tactical/functional training, emphasizing rucking
Timeline: ~6 months (27 weeks) total; this is Phase 1 (5 weeks)

Phase 1 Targets:
Squat: Increase by 10 lbs (to 310 lbs)
2-Mile Run: Improve by 15 seconds (to 14:30)
Ruck Pace: Maintain 15 min/mile for up to 7 miles

Week 1 Sample (March 17–23)

Day 1: Monday, March 17 - Strength (Lower Body)

Warm-up (5 min): Jog 400m, 10 leg swings/leg, 10 hip circles/direction, 10 bodyweight squats

Main (30 min):

Squats: 4 sets of 8 @ 210 lbs
Deadlifts: 3 sets of 5 @ 225 lbs
Lunges: 3 sets of 10/leg @ 30 lbs dumbbells

Auxiliary (20 min):

Farmer's Carry: 3x100m @ 50 lbs/hand
Plank: 3x60s

Cool-down (5 min): Hamstring stretch (30s/leg), quad stretch (30s/leg), calf stretch (30s/leg)

Day 3: Wednesday, March 19 - Rucking

Warm-up (5 min): 10 leg swings/leg, 10 hip openers, light jog 400m

Main (60 min):

4-mile ruck @ 45 lbs, 15 min/mile

Auxiliary (20 min):

3x10 push-ups
3x8 pull-ups
3x12 dumbbell rows @ 30 lbs/arm

Cool-down (5 min): Shoulder stretch (30s/arm), child's pose (60s)

Progression Notes

Strength: Add 5 lbs to main lifts weekly (e.g., squats: 210 → 215 → 220 → 225 lbs)
Long Run: Increase by 0.5 miles weekly (5 → 5.5 → 6 → 6.5 miles)
Rucking: Increase by 1 mile weekly (4 → 5 → 6 → 7 miles), keep 15 min/mile
Intervals: Vary distance/intensity weekly (400m → 800m → 200m → 1 mile) for speed and VO2 max

Sydney's Plan

Plan Overview

Client: Sydney P.
Start Date: March 24, 2025
End Date (Phase 1): April 23, 2025
Goal: Win a bikini bodybuilding competition in July
Training Days: 7 per week
Focus: Bodybuilding, working different muscle groups each day
Timeline: Approximately 16 weeks to July; multi-phase program

Phase 1 Targets:
Increase squat to 145 lbs, bench to 105 lbs, enhance glute size and definition

Week 1 Sample (March 24–30)

Day 1: Monday, March 24 - Glutes

Warm-up: 5 min of leg swings, bodyweight squats, and glute bridges

Main:

Barbell Hip Thrusts: 4x10-12 (135 lbs or challenging weight)
Dumbbell Sumo Squats: 4x12 (40 lb dumbbell)

Auxiliary:

Cable Kickbacks: 3x15 per leg (moderate weight)
Abductor Machine: 3x15 (moderate weight)

Cool-down: 5 min of stretching glutes and hip flexors

Progression: Increase hip thrust weight by 5 lbs if all reps are completed with good form

Motivational tip: Visualize your glutes growing with each thrust!

Day 4: Thursday, March 27 - Back

Warm-up: 5 min of arm circles, band pull-aparts, and light lat pulldowns

Main:

Pull-ups: 4x8-12 (bodyweight or assisted if needed)
Bent-Over Barbell Rows: 3x8-10 (70 lbs or challenging weight)

Auxiliary:

Seated Cable Rows: 3x12 (moderate weight)
Dumbbell Rows: 3x12 per arm (25 lb dumbbell)

Cool-down: 5 min of stretching back, lats, and shoulders

Progression: Add weight to pull-ups or rows if 12 reps are easy

Motivational tip: A strong back is the foundation of a great physique—pull hard!

Progression Notes

Weekly progression is built into each exercise, with specific weight increases based on performance:

Barbell Hip Thrusts: +5 lbs weekly (135 → 140 → 145 → 150 → 155 lbs)
Barbell Squats: +5 lbs weekly (135 → 140 → 145 → 150 lbs)
Bench Press: +5 lbs weekly (95 → 100 → 105 lbs)
All accessory movements increase progressively based on performance

Noah's Plan

Plan Overview

Client: Noah H.
Start Date: March 24, 2025
End Date (Phase 1): April 23, 2025
Goal: Lose 15 lbs by July
Training Days: 5 per week
Focus: Hyrox with lots of dumbbell work
Timeline: 4 months to July; multi phases

Phase 1 Targets:
Lose 4-5 lbs, improve running form to reduce lower back pain, maintain strength

Week 1 Sample

Day 1: Monday, March 24 - Strength (Lower Body)

Warm-up (5 min): Leg swings, hip circles, light jogging

Main (30 min):

Barbell back squat: 4 sets of 8 reps at 250 lbs
Dumbbell walking lunges: 3 sets of 10 reps per leg with 40 lb dumbbells
Dumbbell Romanian deadlifts: 3 sets of 10 reps with 50 lb dumbbells

Auxiliary (20 min):

Calf raises: 3 sets of 15 reps with 60 lb dumbbell
Bird dogs: 3 sets of 10 per side
Glute bridges: 3 sets of 15 reps

Cool-down (5 min): Hamstring stretch, quad stretch, lower back stretch

Day 4: Thursday, March 27 - Hyrox-Style Circuit

Warm-up (5 min): Jumping jacks, bodyweight squats, lunges

Main (40 min):

Circuit (4 rounds):

Dumbbell thrusters (30 lb dumbbells): 1 min
Burpees: 1 min
Dumbbell renegade rows (30 lb dumbbells): 1 min
Box jumps (24-inch box): 1 min
Rest: 2 min between rounds

Auxiliary (10 min):

Farmer's carry with 50 lb dumbbells: 3 sets of 1 min

Cool-down (5 min): Full body stretch

Progression Notes

Increase weights by 5-10 lbs or add reps/sets each week for strength exercises
Increase running distance by 0.5 miles or add intervals each week for cardio
Add rounds or reduce rest time for Hyrox-style circuits
Track progress with photos every 2 weeks and benchmark tests every 4 weeks

Kaden's Plan

Plan Overview

Client: Kaden P.
Start Date: March 24, 2025
End Date (Phase 1): April 23, 2025
Goal: Cutting body fat and increasing muscle mass
Training Days: 5
Focus: Generic Split
Timeline: 4 months to August 2025; multi phases

Phase 1 Targets:
Reduce body fat by 2-4%, increase lean mass by 1-2 lbs

Goal-Specific Guidance

Cutting body fat while increasing muscle mass requires a precise balance of intense strength training and strategic cardio. This plan leverages your advanced lifting experience with high-intensity compound lifts like bench press, squats, and deadlifts to preserve and build muscle, while incorporating HIIT and steady-state cardio to torch fat and boost your metabolism. Progressive overload ensures continuous strength gains, pushing your bench from 235 lbs and squat from 485 lbs upward. For toning up, we've included targeted auxiliary exercises and core work to enhance muscle definition and sculpt a leaner physique. Pair this with a calorie-deficit diet rich in protein, stay consistent, and watch your progress unfold in the mirror—your hard work will pay off by August.

Week 1 Sample

Day 1: Monday, March 24 - Training (Chest and Triceps + Cardio)

Warm-up (5 min): Treadmill walk at 3.5 mph

Main (30 min):

Bench Press: 4 sets x 6-8 reps @ 188 lbs (80% 1RM)
Incline Dumbbell Press: 3 sets x 8-10 reps @ 80 lbs per dumbbell

Auxiliary (15 min):

Cable Flyes: 3 sets x 12-15 reps @ 30 lbs per side
Tricep Pushdowns: 3 sets x 10-12 reps @ 50 lbs

Cardio (10 min): Treadmill at 60-70% max heart rate (e.g., 6 mph)

Cool-down (5 min): Chest stretch, tricep stretch

Day 6: March 29, 2025 (Saturday) - Training (HIIT)

Warm-up (5 min): Light jogging

Main (20 min): HIIT - 30s all-out sprint (e.g., 10 mph), 30s rest, repeat for 20 min

Cool-down (5 min): Walking, hamstring stretch

Progression Notes

Main Lifts: Increase weights every 2 weeks: Bench Press and Deadlift by 5 lbs, Squat by 10 lbs
Auxiliary Lifts: Increase by 2.5-5 lbs as able
HIIT: Increase duration by 2 min weekly (20 min Week 1, 22 min Week 2, etc.)
Core: Increase reps or time as strength improves

These are just samples. Your plan will be built specifically for you—your body, your goals, your timeline.

Get Your Plan