Strength & Muscle Building
Strong. Lean.
Built for Life.
A program built from real gym logs, for real life. Get strong. Look the part. Keep showing up.
$97one-time
28 weeks of programming for less than a single PT session.
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One-time payment
A strength and muscle building program delivered through your training app. Every workout, video demo and coaching note, right in your pocket. Four days a week. Real, measurable progress every week. Designed for the man who wants to be lean, muscular and strong without sacrificing his career or family.
4
Days/Week
45
Min/Session
Any
Comm. Gym
Get Instant Access
One-time payment · 30-day guarantee
App Delivery
Full program in the training app. Track your lifts, watch demo videos, log each session. Everything in your pocket, ready before you walk in the door.
Effort-Based Training
Every set has a target intensity on a simple 1-10 scale. The program adjusts to where you actually are.
Strategic Variation
Exercises rotate block to block. Your body keeps adapting and sessions never go stale.
Recovery Weeks
Planned deload weeks built into every block. Stay healthy and come back stronger.
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 gains. Short enough that the program stays fresh and you never dread going in. Finish all four and start over heavier.
Warm-Up
5 min bike, targeted warm-up
Strength
Barbell Back Squat
Hypertrophy
Angled Machine Leg Press
Machine Standing Calf Raise
Mobility
Cool-down stretching, foam roll
"The back squat is back. You're stronger than the last time this bar was on your back and we are going to build on that now."
Warm-Up
5 min incline walk, targeted warm-up
Strength
Barbell Deadlift
Barbell Romanian Deadlift
Hypertrophy
DB Incline Bench Row
Farmer Walk
Mobility
Cool-down stretching, foam roll
"The conventional deadlift is an upgrade from the trap bar. Use Week 1 to confirm your setup: stance width, bar over mid-foot, hip hinge before the pull."
Wednesday
Recovery
Warm-Up
5 min bike, targeted warm-up
Strength
DB Bulgarian Split Squat
Dumbbell Bench Press
Hypertrophy
Cable Rope Tricep Extension
Dumbbell Lateral Raise
Plate Weighted Crunch
Mobility
Cool-down stretching, foam roll
"The Bulgarian split squat humbles everyone the first session. Start lighter than you think, balance and hip flexor flexibility will be the limiter before strength is."
Warm-Up
5 min row, targeted warm-up
Strength
Plate Weighted Wide Grip Pull-Up
T-Bar Row
Hypertrophy
EZ Bar Preacher Curl
Cable Seated Row
DB Incline Bench Back Fly
Mobility
Cool-down stretching, foam roll
"First time pairing weighted pull-ups and T-Bar rows in the same session. These two complement each other. Find your starting weights conservatively."
Saturday
Optional Zone 2
Sunday
Rest
01
Foundation
Build the base. Movement patterns, controlled intensity, and the volume everything else is built on.
02
Build
Add volume, introduce unilateral work, and progress the loads. The physique starts to change here.
03
Forge
Go heavier. Barbell-dominant lifting, lower reps, higher intensity. Peak at a 3-rep max.
04
Peak
Prove it. A formal test week to find your true 1-rep max and measure everything you've built.
The proof is in the progress.
What clients are sayingI 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 continuing to make me a better guy, dad and husband.
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.
SO MUCH BETTER. Recovery is much better. I'm sleeping better. I'm eating better. Enjoying rest days without worrying about losing gains. The program just works.
I just hit 135 incline bench. I've never done that much ever. I'm stoked about it!
A coworker pulled me aside and asked if I was doing steroids. That was a good day.
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.
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 continuing to make me a better guy, dad and husband.
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.
SO MUCH BETTER. Recovery is much better. I'm sleeping better. I'm eating better. Enjoying rest days without worrying about losing gains. The program just works.
I just hit 135 incline bench. I've never done that much ever. I'm stoked about it!
A coworker pulled me aside and asked if I was doing steroids. That was a good day.
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.
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.
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.
We've planned the work. Now I'm working the plan. I don't feel as overwhelmed by everything anymore.
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.
My confidence has been soaring. T-shirt sleeves finally hugging my biceps, jeans tighter through my quads. Making me a better dad and husband.
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.
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.
We've planned the work. Now I'm working the plan. I don't feel as overwhelmed by everything anymore.
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.
My confidence has been soaring. T-shirt sleeves finally hugging my biceps, jeans tighter through my quads. Making me a better dad and husband.
- ✓You want to build real strength and add muscle, not just feel fit
- ✓You can commit to 4 sessions a week and want to know exactly what to do each time
- ✓You train at a commercial gym and have access to a squat rack, barbell, cables and dumbbells
- ✓You're tired of random workouts and want a program with a real system behind it
- ✓You want measurable, visible progress and you're willing to put in consistent work to get it
Not the right fit if…
You're a complete beginner with no barbell experience, you're looking for a cardio or fat loss only program, or you want a plan that changes completely every single week.
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
Yes, this program is designed for a standard commercial gym or a decent home gym. You'll need access to a squat rack, barbell, cable machines and basic dumbbells. It does not require specialty equipment.
Life happens. The program is structured so you can 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.
This program is best suited for someone with at least 3-6 months of consistent barbell training experience. You should be comfortable with the squat, deadlift and bench press. That said, the program works for a wide range of experience levels, from early intermediate to advanced.
After purchase, you'll get access to the training app (iOS/Android). Your full program, every workout, every exercise with video demos and coaching notes, will already be loaded and ready. Open the app, follow the day's session, log your weights and track your progress over time.
Yes. $97 gives you access to all 28 weeks of programming across all four blocks. No subscription, no recurring charges.
Start building. $97one-time 24 weeks of programming for less than a single PT session. One-time payment · Lifetime access · 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.