"I didn't change overnight. I changed over time."
TRAIN HARD
Big basics, taken close to failure. No fluff, no 14-step warmups.
PROGRESS WEEKLY
Add a rep or a little weight every week. That is the whole game.
SHOW UP BORED
Results come from the boring weeks, not the motivated ones.
HOW TO RUN IT
- Same three days, in order, every week. Push, then Pull, then Legs. Rest days wherever they fit your life.
- Chase the top number. When the heaviest set feels easy, add a rep or a little weight next week. That is progressive overload.
- "Max" means leave one in the tank. Push hard, stop one rep before form breaks.
- Rest 60 to 120 seconds. Longer on the heavy compounds, shorter on the finisher.
THE WEEK 1 SESSIONS
Tap a day. This is exactly what is in my app, set for set.
01
Incline Dumbbell Bench Press
5 sets12, 12, 8, 8, 8
02
Machine Fly
4 sets12, 8, 8, max
03
Military Press
4 sets10, 8, 8, 8
04
Dumbbell Lateral Raise
4 sets10, 10, max, max
05
EZ-Bar Skull Crusher
4 sets10, 10, 10, 10
06
Cable Straight-Bar Tricep Extension
4 sets10, 10, max, max
07
Push-Up
3 setsmax
FINISHERsuperset / 4 rounds
AHanging Leg Raise10 reps
BDecline Bench Sit-Up15 reps
01
Wide-Grip Lat Pulldown
5 sets12, 8, 8, 8, max
02
Barbell Bent-Over Row
4 sets10, 8, 8, max
03
Dumbbell Tripod Row
4 sets8, 8, max, max
04
Standing Barbell Curl
4 sets12, 8, 8, max
05
Alternating Seated Hammer Curl
4 sets12, 8, 8, max
06
Pull-Up
3 setsmax
FINISHERsuperset / 4 rounds
AHanging Knee Raise10 reps
BCable Crunch10 reps
01
Leg Extension
5 sets12, 12, 8, 8, max
02
Seated Leg Curl
4 sets12, 8, 8, max
03
Barbell Back Squat
4 sets12, 8, 8, 8
04
Romanian Deadlift
4 sets12, 8, 8, 8
05
Smith Machine Calf Raise
4 sets12, 12, max, max
FINISHERsuperset / 4 rounds
AHanging Leg Raise10 reps
BCrunch20 reps
RUN THIS, THEN WHAT?
This split is great. It is also week one.
Run it as written and you will feel strong fast. But in three or four weeks the same weights stop moving, and a split that never changes stops changing you. Progression is the whole game - knowing exactly what to add, when to back off, and how to restructure it around where you are actually going. That is the part you cannot write for yourself while you are the one in the gym.
WHERE I COME IN
I take this week and build the next twelve around you.
Same simple lifts. But now the plan progresses every week off your real numbers, aimed at one thing: the race, the recomp, or getting back the strength you used to have. No guessing what to do on which day. No writing a plan you never stick to. No training yourself into the ground before the start line.
+Progressed weekly, toward your goal
Your training restructures off your real numbers and your event date, not a generic PDF.
+Strength and engine in one plan
Build size without killing your cardio. Add the miles without losing your strength. The hybrid balance, dialed.
+Weekly check-ins and real accountability
Live progress tracking and direct feedback from me, every single week.
+A plan you actually stick to
Built around your schedule and recovery, so you stop restarting and start progressing for good.
THIS IS BUILT FOR YOU IF
- ›You have a race on the calendar - Hyrox, a 70.3, an ultra, a marathon - and you need to get strong for it without breaking down before race day.
- ›You can run for days but want real size, or you lift heavy but your cardio gasses out. The hybrid gap.
- ›You fell off after college or a brutal stretch of work and you are ready to get back to the version of you that felt strong.
- ›You want to look better with your shirt off and actually feel it, not just survive the workout.
- ›You are done writing your own plan and never sticking to it.
WHAT HAPPENS NEXT
1
Fill out the short form
Tell me where you are and what you are chasing. Two minutes.
2
Hear back within 24 hours
A real conversation about your goals and schedule. No sales pitch.
3
Let's get to work
We launch your plan, set your metrics, and start building something real.
READY TO STOP RESTARTING AND START PROGRESSING?
If you have got a goal and you are done guessing how to get there, tell me where you are at and what you are chasing. Let's see if we are the right fit.
APPLY FOR 1:1 COACHINGBacked by Joey's coaching guarantee
Let's get to work.