Week 1-4: Workouts and Video Instruction

To kick-off the program strong, we have a pretty comprehensive video for the first two weeks, as well some shorter updates for week 3 and week 4.


Follow the videos and download the PDFs of each week's workouts to print or view on your device. Remember there's more on preparation and accessory work here.


Make sure you started off with the Welcome Pack if you haven't done so already. 


Quick Links
Week 1 Week 2 Week 3 Week 4



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Push, Pull and Thrive


This training program takes advantage of the science of human habit and science of making real, lasting change. This is how health change happens. This is the way to avoid being the 95% who start a fitness plan only to gain back the weight. It is not a 30 day challenge where you white knuckle a goal just to slip back to your old patterns months later. This is a 30+ year challenge. It is a way of life. If you find the plan utilizing gym equipment is unfeasible for your lifetime, I greatly suggest you switch to our At Home Training options.


What's offered in Your Training Package:

  • An individualized 4 week workout plan.
  • An in depth look at week one of the program and follow-up videos for the changes in each week.
  • A video loop of all the exercises in your program.
  • Motivation, Explanation, Support, & workout modification throughout.
  • Lifestyle suggestions and support throughout.


What You'll Need:

  • A notebook for tracking.
  • Access to a weight-room or well-equipped home gym.