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Glutes (primarily) - 3 month Plan
Level 1
Level 1
Level 1
Exercises without weights that focus on building strength, balance, and flexibility using just body weight (calisthenics).
Level 2
Level 1
Level 1
Exercises that transform your glutes by strengthening the muscle and increasing mass.
Level 3
Level 1
Level 3
glute-focused workout intensively targets all major glute muscles through high-rep, resistance-based movements, optimizing muscle endurance and sculpting a well-defined, balanced lower body
Chest/Triceps/Front Deltoids - 3 month Plan
Level 1
Level 1
Level 1
Focuses on building upper body strength, by using a variation of pushing
motions. These plans promote a toned, balanced physique while enhancing overall
upper body endurance and resilience.
Level 2
Level 1
Level 1
Intensify the upper body strengthening using weights and resistance bands.
Empowering your upper body’s transformation while burning fat faster and more
efficiently.
Level 3
Level 1
Level 3
combines high-volume, resistance-based chest, shoulder, and tricep exercises to maximize muscle endurance and enhance upper body definition and symmetry.
Legs - 3 month Plan
Level 1
Level 1
Level 1
Inspires lower body strength, toning, and mobility while losing weight.
Revitalizing lower body confidence through meaningful weightless exercises.
Level 2
Level 1
Level 1
Enhances lower body transformation using weights and resistance bands.
Stimulating muscles to grow leaner while burning fat.
Level 3
Level 1
Level 3
intensifies training with high-rep, compound and isolation exercises to build muscular endurance while sculpting strong, shapely quads, hamstrings, and calves.
Biceps/Back/Rear Deltoids - 3 month Plan
Level 1
Level 1
Level 1
Emphasizes upper body sculpting and strengthening using weights and
isometrics by performing various pulling motions. It promotes muscle toning, improved
posture, and overall fitness goals.
Level 2
Level 1
Level 1
Converts from upper body sculpting into sculpting/stabilization. More
emphasis on isometric training for the pulling movements promoting a lean, stable,
more in-depth transformation of the smaller (more neglected) muscles while burning fat.
Level 3
Level 1
Level 3
targets the back, biceps, and rear delts with high-repetition, resistance-focused movements to boost muscle endurance and create a well-defined, balanced posterior physique.