Hypertrophy & Conditioning
Look Like a Bodybuilder.
Move Like an Athlete.
A structured training system for men who want to move just as good as they look. Strength, muscle and conditioning. Why choose when you can have all 3.
$97one-time
28 weeks of programming for less than a single PT session.
Get Instant Access
One-time payment
A structured training system that combines strength, muscle building and conditioning in a way most programs don't even try. Four training days a week. Heavy lifts, targeted muscle work, and a conditioning piece every session that's been programmed just as intentionally as the lifting. Built for the man who refuses to choose between looking good and moving well.
4
Days/Week
~60
Min/Session
Barbell
Dumbbells
Kettlebell
Fan Bike
Rower
Cable Machine
$97one-time
28 weeks of programming for less than a single PT session.
Get Instant Access
One-time payment · 30-day guarantee
App Delivery
Full program in the training app. Every workout, every conditioning piece, video demos and coaching notes. Track lifts, log sessions, see your progress.
Guided Effort
Every set and conditioning piece has a target effort level. You're always progressing at your own pace.
Intentional Conditioning
Every conditioning piece is programmed to a specific goal, not just cardio tacked onto the end of a lift.
Recovery Weeks
Planned recovery weeks at the end of every phase. Staying healthy and coming back stronger is the whole point.
Warm-Up Protocols
Short, targeted warm-ups and cool-down mobility every session. No injuries, no yoga class.
Built in 6-Week Blocks
Long enough to see real strength and conditioning gains. Short enough that the program stays fresh and you never dread going in
.
Warm-Up
2 min easy bike
Ankle rocks, banded TKEs, goblet squat pry
Strength & Hypertrophy
Pendulum Squat or Front Squat
DB Bulgarian Split Squat
Leg Extension
Conditioning
For Time
40 Wall Balls
30 Cal Row
20 Alt DB Power Cleans
10 Burpee to Target
Buy-Out: 100m Heavy Sled Push
Aerobic power. Wall balls in 1-2 sets, steady row, smooth burpees. Sled is a heavy grind.
Cool-Down
Couch stretch, quad foam roll
Warm-Up
250m easy row
Band face pulls, PVC pass-throughs, scap push-ups
Strength & Hypertrophy
Incline DB Bench Press
Machine Lateral Raise
Cable Chest Fly
EZ-Bar Skullcrushers
Conditioning
3 Rounds For Time — rest 2:00 between rounds
15 DB Push Press
20 Toes-to-Bar
25 Box Jump Overs
30 Double-Unders
Anaerobic capacity. Push press unbroken, manage toes-to-bar early, keep double-unders smooth.
Cool-Down
Pec doorway stretch, T-spine foam roll
Rest
Recovery
Warm-Up
250m easy row
Glute bridges, PVC hip hinge drill, hamstring sweeps
Strength & Hypertrophy
Barbell Hip Thrust
DB Cross-Body Stiff-Leg Deadlift
Lying Hamstring Curl
Standing Calf Raise
Conditioning
EMOM 30 min (6 rounds)
Min 1: 12 Cal Ski
Min 2: 12 Dual DB RDLs
Min 3: 10 Cal Echo Bike
Min 4: 15 GHD Sit-Ups or V-Ups
Min 5: 200m Run
Aerobic endurance. Smooth, repeatable efforts. Even pacing across all 30 minutes.
Cool-Down
Seated hamstring stretch, pigeon pose
Warm-Up
250m easy row
Band lat pulldowns, scap pull-ups, prone Y-T-W
Strength & Hypertrophy
Weighted Chin-Ups
Meadows Row (Landmine)
Alternating DB Curl
Rear Delt Cable Fly
Conditioning
For Time
30 KB Swings
30 Ring Rows
15 Wall Walks
15 HSPU or Push Press
30 DB Hang Squat Cleans
30 Cal Row
Aerobic power. Manage inversion volume. Break wall walks and HSPU early, keep everything else moving.
Cool-Down
Lat hang, open book rotations
Active Recovery
Every 5:00 × 6-8 rounds
4:00 steady cardio — bike, row, jog or sled
1:00 mobility — rotate each round
RPE 2-4. This is not a workout. It's active recovery — move, breathe, flush the week out. Extended child's pose and cat-cow to finish.
Rest
Full Rest
01
The Hybrid Grind
Build your engine and physique at the same time. High-rep strength meets conditioning that never lets you get comfortable.
02
Classic Strength
Put serious weight on the bar. Percentage-based loading that builds the kind of force production that makes every future block hit harder.
03
Athletic Hybrid
Your strength and fitness collide. Heavier loads, more complex movements, and conditioning that demands both at the same time.
04
Aesthetic Overload
Pure volume. Supersets, drop sets, and pump-focused conditioning designed to make you look like everything you've built over the past three blocks.
The proof is in the progress.
What clients are sayingI've done CrossFit for four years and always looked the same. Eight weeks into Athletic Pump and I'm noticeably bigger in my shoulders and arms, my squat is at an all-time high, and I'm still just as fit.
The conditioning pieces are what got me. They're hard but not stupid hard. I'm building an engine and actually recovering between sessions. My wife noticed the physique change before I did.
I was skeptical that $29/month could deliver this kind of programming. I've paid for boutique fitness classes that were a fraction of this quality. The structure, the intent, the way it's all built to fit together — this is the real deal.
I never thought I'd look and feel this way at 41. I'm in way better shape than I was at 21 and 31. It's making me a better guy, dad and husband.
I'm no longer reacting to everything. I'm executing a plan. Having structure helped me see what actually moves the needle and what's just noise.
A coworker pulled me aside and asked if I was doing steroids. That was a good day.
I've done CrossFit for four years and always looked the same. Eight weeks into Athletic Pump and I'm noticeably bigger in my shoulders and arms, my squat is at an all-time high, and I'm still just as fit.
The conditioning pieces are what got me. They're hard but not stupid hard. I'm building an engine and actually recovering between sessions. My wife noticed the physique change before I did.
I was skeptical that $29/month could deliver this kind of programming. I've paid for boutique fitness classes that were a fraction of this quality. The structure, the intent, the way it's all built to fit together — this is the real deal.
I never thought I'd look and feel this way at 41. I'm in way better shape than I was at 21 and 31. It's making me a better guy, dad and husband.
I'm no longer reacting to everything. I'm executing a plan. Having structure helped me see what actually moves the needle and what's just noise.
A coworker pulled me aside and asked if I was doing steroids. That was a good day.
I feel like a new guy. I'm proud of the dude staring back at me in the mirror. And we're not even close to the finished product yet.
Having way more fun with my kids, more helpful for my wife, taking on a new role at work. Making decisions more confidently. It feels damn good to feel young.
We've planned the work. Now I'm working the plan. I don't feel as overwhelmed by everything anymore.
It clicked that this isn't about looking good next summer. It's about taking care of the only body I'll ever have. You can't trade it in.
Thanks Luke for helping me get my life back together.
I realized I'm just happier. In general. I know what I'm doing, I'm making progress, and I've started thinking of training as self-care.
I feel like a new guy. I'm proud of the dude staring back at me in the mirror. And we're not even close to the finished product yet.
Having way more fun with my kids, more helpful for my wife, taking on a new role at work. Making decisions more confidently. It feels damn good to feel young.
We've planned the work. Now I'm working the plan. I don't feel as overwhelmed by everything anymore.
It clicked that this isn't about looking good next summer. It's about taking care of the only body I'll ever have. You can't trade it in.
Thanks Luke for helping me get my life back together.
I realized I'm just happier. In general. I know what I'm doing, I'm making progress, and I've started thinking of training as self-care.
- ✓You want to build muscle and look the part, but you're not willing to sacrifice your conditioning to do it
- ✓You've tried CrossFit or random conditioning programs and felt beat up, burnt out, and stuck looking the same
- ✓You can commit to 4 sessions a week and want a real system, not a random workout every day
- ✓You have access to a commercial gym with a barbell, dumbbells, cables, a bike and a rower
- ✓You want measurable progress in both your physique and your fitness, every single block
Not the right fit if…
You're a complete beginner with no barbell experience, you want a pure bodybuilding or pure endurance program, or you're looking for something that changes every single week with no real progression.
Want more?
More than a program.
Custom training, nutrition coaching and weekly accountability, all built around your exact goals, schedule and lifestyle. Not a template. A real coach in your corner.
Learn About 1:1 Coaching
No. A standard commercial gym with a barbell, dumbbells, cable machines, an echo or assault bike and a rower covers everything. If your gym has those, you're set.
No. The conditioning is dosed and programmed to complement the lifting, not compete with it. Each piece has a specific goal and effort target. This is not random cardio after lifting. It's a system.
CrossFit is generally random day-to-day with no clear progression on the main lifts. Athletic Pump uses structured phases, intentional strength progression, and conditioning that serves a specific weekly goal. Hard is not the same as smart.
Life happens. Pick up where you left off. Miss a session? Skip it and continue. Miss a whole week? Resume where you are. The effort-based system adjusts to where your body actually is.
After purchase, you'll get access to the training app (iOS/Android). Every workout, conditioning piece, video demo and coaching note will already be loaded and ready. Open the app, follow the session, log your work and track your progress.
Yes. $97 one-time gives you access to all 28 weeks of programming across all four blocks. No subscription, no recurring charges.
the same as smart. $97one-time 28 weeks of programming for less than a single PT session. One-time payment · 30-day money-back guarantee
🛡️ 30-Day Money-Back Guarantee
Open the app, follow the program for 30 days. If you don't feel like it's worth every dollar, email me directly and I'll refund you in full. No questions asked.