Background:

This is the workout program I ran on myself for all of 2024. I gained 7 lbs. of lean muscle mass, increased my strength significantly on all compound movement exercises, and increased my athleticism (mobility, speed, vertical jump, agility). Honestly, this is the best I have ever looked and felt, and I owe it all to this workout program.

This Program is for Individuals Who:

• Are at an intermediate to advanced level of of lifting experience. If you have more than 1 year of proper training experience under your belt, this program is for you.
• Want to not only build muscle and improve their body composition but also improve the way their body moves, feels and performs.
• Do not want or cannot afford 1:1 Coaching with me, but are looking for guidance on their fitness efforts.
• Who want a program that delivers results and removes all of the guessing out of the equation. Showing up in the gym with no plan will keep you stagnant and moves the needle very little compared to an intelligently-designed program that is periodized to build off of each workout and phase of training. In this program, all you have to do is show up, follow the plan, and put in your best effort each workout.
• Want to learn how to create an effective exercise program on their own. In this program, I try to educate you why I certain exercise variables are being adjusted and how doing so delivers the greatest opportunity for creating positive adaptations and optimal results.

This Program is NOT for Individuals Who:

• Are at a beginner-level of lifting experience (less than 1 year). If you have never used compound exercises like the squat, deadlift, lunge, row, or chest press then I recommend you seek guidance from a trained professional. Find a CHEK professional in your area for the best coaching, or if you live in San Diego you can work with me here.
• Have significant orthopedic concerns, dysfunctional movement patterns, and pain when exercising. If this is you or you think it might be you, I would highly recommend you get a biomechanical assessment from me or another CHEK practitioner before beginning this program, or any generalized fitness program because you will require a far more personalized exercise prescription to restore balance back into your body.
• Who are not serious about creating a consistent workout routine or changing their body.

What You Can Expect:

• You will receive the program in my custom app where you will be able to track and log all of your workouts to ensure you are progressing.
• Each workout begins with a 5-10 minute warmup priming your nervous system, mobilizing and stabilizing the joints surrounding the primary musculature we will be targeting each session, and getting blood flow and circulation to increase your body temperature so you are ready to give your best effort each workout.
• The workout itself takes anywhere between 60-75 minutes to complete. You can expect to see a combination of multi-joint exercises (squat, lunge, hinge, push, pull, twist) and functional aesthetic-focused exercises designed to make you strong, muscular, and athletic.
• The program is periodized into microcycles that are phased to elicit a specific type of adaptation. Examples of these include foundational base conditioning phase, max strength phase, muscular endurance phase, and hypertrophy phase. You might be thinking to yourself, but I just want to build muscle, so I just want to stay in the hypertrophy phase the whole time. By constantly changing the stimulus of your workouts you will avoid stagnation and maximize your ability to build muscle.
• This is a progressive overload program, which means it is designed for you to increase the weight, reps, or sets over time. Each time you step in the gym you should be 1-3% better then your last workout. This is why nutrition, sleep, and recovery are essential components to ensuring you hit your numbers workout-to-workout. Although the program is designed to maximize your recovery, it is important you develop the self-awareness to know when your body is in need of a rest day. I will also be providing nutrition and lifestyle recommendations throughout the length of the program.
• On your recovery days, I include stretches and mobilizations addressing common orthopedic concerns amongst the general population. These include issues like forward head posture, increased thoracic curve (rounded upper back), anterior pelvic tilt, breathing dysfunction, abdominal wall dysfunction, and many more. It is critical you develop the self-awareness to know whether or not a stretch or mobilization is serving you. If you would like a personalized stretching and mobilization protocol that address the specific imbalances going on in your body, then checkout my 1:1 coaching options here. 

Payment:

• You will be charged $49.99 each month on the day you sign up for the program.
• No long-term contracts.
• You can cancel your subscription at any time, although I recommend sticking with the program for at least 6 months for the best results.