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Level: Beginner
Sessions Per Week: 3
Total Weeks: 12
Total Pages included in PDF: 54

The "Reps and Sets" program addresses the common question of how many reps and sets to perform, catering to all fitness levels. It includes four progressive stages: Day Zero for beginners, Beginner Barbell with linear periodization, Intermediate Barbell with daily undulating reps, and Advanced Barbell with aggressive low-rep sets for tonnage.

Overview
This 12-week program is divided into four 3-week waves, split into two 6-week phases. Designed for beginners with little to no experience, it uses machine-based exercises with some free weights. The goal is to teach basics, build confidence, and see results. Coaching notes offer extensive guidance, including exercise substitutes, problem-solving tips, and foundational knowledge to ensure gym success. The program gradually introduces workouts, aiming for comfort and readiness to advance by the end of 12 weeks.

Day Zero Beginner Program $60

Day Zero Beginner's Program $60

Level: Intermediate
Sessions Per Week: 4
Total Weeks: 12
Total Pages included in PDF: 66
Overview for first 6 weeks

This is a 12 week program written in four 3 week waves.  The first 6 weeks will rotate through 3 Squat variations, 3 deadlift variations and 3 bench press variations.  Each week you will have 2 lower sessions and 2 upper sessions.  One session each week will focus on maxing out each movement followed by some backdown sets and the other session will be focused on strength speed and max repetition with a fixed intensity of 75 and 85%.  Unilateral accessories will progress in intensity during these 6 weeks.  All other accessories will increase in both volume and intensity.  In the second 6 weeks, you will see more specificity to Back Squat, Bench Press and Deadlift.  You'll have a mock meet on week 6 and a modified mock meet week 10.  

Powerlifting: 12 Week Meet Prep

Powerlifting: 12 Week Meet Prep $360

Total Pages: 27

Total Weeks: 6

Number of Sessions: 18

*Comes with a lot of coaching notes, directions and education

 

This is a 6 week program written in two 3 week waves.  This program is unique in that it only uses body weight, bands and dumbbells.  You will see many push up variations, split squat variations, pull ups and other methods to push and challenge your strength and work capacity.  There are 3 training sessions each week.  Each week you will see progression in rep schemes and you will have ample opportunities to test yourself and beat your previous PRs.  All you need for this program is a decent set of bands and dumbbells.  I reccomend you have a few bands of varying resistance and dumbbells that are heavy enough for you to use for DB bench.  It would also be ideal to have a solid bar to do pull ups on, as we will lean on Pull ups as one of your primary strength exercises.

Bodyweight & Dumbbell Only Training Program $40

Bodyweight and Dumbbell Only Training Program $40

Total Pages: 47
Training Weeks: 12
Sessions per week: 4
Body Split: Today Body

This 12-week summer strength training program is tailored for high school underclassmen athletes, supporting coaches in managing large groups and individuals needing structured plans. It addresses group logistics with printable rack cards for personal weight tracking, offering daily workouts and a 3-week preview to review past lifts and track progress.

Designed to run concurrently with an upperclassmen version for mixed sessions, it includes weekly coaching cards with exercise cues and tips.

Organized into four 3-week waves, the program prioritizes session success for beginners or those with limited experience. It features a total-body split to minimize soreness, boost frequency, enhance tissue tolerance, and aid recovery. Each day includes a power exercise, core work, 1-2 primary strength lifts, and supporting accessories. Simple progressions in reps and exercises, plus session notes, guarantee success!

Post Season High School: The Under Class-man $120

Total Pages: 47
Training Weeks: 12
Sessions per week: 4
Body Split: Today Body

This 12-week program targets high school upperclassmen athletes, aiding coaches with large groups and solo trainees via structured planning. It tackles group logistics with printable rack cards for individual weight tracking, featuring daily workouts and a 3-week preview for progress monitoring.

Compatible with an underclassmen variant for concurrent sessions, it includes weekly coaching cards with exercise tips.

Divided into four 3-week phases, it employs a total-body split with advanced techniques suited to experienced athletes, enhancing work capacity and tissue tolerance. It starts with max-rep sets, advancing to 1-3 reps by Week 4, easing into heavy lifting to prepare for off season gains in strength, speed and size.

High School Post Season: The Upper Classman $120

Post Season High School: The Upper Class-man $120

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Total Pages: 37
Length of Program: 9 weeks
Days per week: 4x per week
Training Split: Upper/Lower
Session Length: 60-75 minutes
Primary Focus: Myofibril Hypertrophy

This is a 9 week program exploring how you can incorporate low rep sets and tonnage into your hypertrophy training.  This is for those with training experience, but have never tried a low rep set program for hypertrophy.  The program is a 4x per week upper/lower split.  Each session will take 60-75 minutes and the coaching card includes tips, substitutions if needed and insights as well as how long each exercise should take. You will do 8-9 total exercises each day and 1 of those exercises will be in low rep set fashion doing 8-12 sets of 1-3 reps. You will record and compare your 1-3 rep maxes as well as your tonnage rep PRs.  

Swole Method: Intro to Low Rep Sets

Swole Method: Intro to Low Rep Sets $18

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