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Get Stronger & Build Muscle: Cycle One

$199.00

Cycle 1 focuses on functional hypertrophy, combining strength and muscle-building methods so you can increase size, improve power, and lift with better control and confidence. You’ll move through heavy lifts, purposeful tempos, and higher-volume work that builds a strong foundation for long-term performance.

This 4 MONTH cycle is designed to improve:

  • Increase in muscle mass & strength through systematic progression of training variables

  • Improved performance in all major compound lifts

  • Greater movement confidence in & out of the gym

  • Enhanced neuromuscular strength and control

  • Reduced injury risk through safe & intentional progressions

  • Long-term joint stability built through smart exercise selection and structured phases

  • More consistency and discipline supported by a clear weekly schedule and defined goals

  • Routine to build progress without causing burnout

  • Purposeful progression instead of random workouts

  • Deeper understanding of training variables and how to use them effectively

Cycle 1 focuses on functional hypertrophy, combining strength and muscle-building methods so you can increase size, improve power, and lift with better control and confidence. You’ll move through heavy lifts, purposeful tempos, and higher-volume work that builds a strong foundation for long-term performance.

This 4 MONTH cycle is designed to improve:

  • Increase in muscle mass & strength through systematic progression of training variables

  • Improved performance in all major compound lifts

  • Greater movement confidence in & out of the gym

  • Enhanced neuromuscular strength and control

  • Reduced injury risk through safe & intentional progressions

  • Long-term joint stability built through smart exercise selection and structured phases

  • More consistency and discipline supported by a clear weekly schedule and defined goals

  • Routine to build progress without causing burnout

  • Purposeful progression instead of random workouts

  • Deeper understanding of training variables and how to use them effectively

What’s Included:

  • 4 programs (4 weeks each) - 4 MONTHS!!

  • 3 workouts per program (links to download workouts to your Tonal account provided)

  • Detailed breakdowns of how to read all variables and training parameters

  • Lifting schedule so you know exactly how to structure your week

Programming Details:

  • Upper/Lower Split & Full Body Workouts - Some months have either 2 upper body and 1 lower body workouts or vice versa. Other months are 3 full body workouts.

  • Workout Length - Workouts range from 40-50 min but can be decreased by removing sets or increased by adding sets, if desired.

Required Equipment:

  • Dumbbells or Kettlebells

  • Barbell

  • Lifting bench

  • Lying or standing hamstring curl machine

  • Cable machine can replace all required equipment

  • Adjustable squat wedge

Suggested Equipment:

This program IS NOT to be shared or distributed. Please be respectful of my time and expertise.