Our Program

We train specific muscles on specific days, using state of the art equipment: squat racks, Keiser functional machines, barbells, dumbbells and other modalities.  The format of the workout is a five minute dynamic warmup to begin, a five minute demo of all the exercises, four quarters of training, including a five minute cool down to end.  Total time is 45 minutes.

Progressive overload and periodization:

Our program follows a structured periodization cycle designed to help you continuously progress in strength, performance, and aesthetics. Each phase spans two weeks.

Power (Weeks 1 & 2):

Focus on low reps and heavy weights paired with superset compound movements to build raw strength and power.
Example Workout:

• Deadlift: 4 sets of 4-6 reps (heavy weight)

• Barbell Overhead Press: 4 sets of 4-6 reps (heavy weight)

Compound Consistency (Weeks 3 & 4):

Prioritize muscle growth with superset compound movements while emphasizing stabilizer muscles to enhance overall balance and performance.
Example Workout:

• Bench Press: 4 sets of 8-10 reps

• Dumbbell Rows: 4 sets of 8-10 reps per side

Perseverance (Weeks 5 & 6):

Push your limits with compound sets, supersets, and ladder-style workouts. The rep scheme for this phase is structured as a pyramid, gradually increasing and then decreasing the number of reps to challenge both muscular endurance and strength.
Example Workout:

• Squat (Pyramid Set): 10 reps → 8 reps → 6 reps → 8 reps → 10 reps

• Push-Ups (Compound Set): 3 sets of 15-20 reps followed immediately by 10 Dumbbell Chest Flys

We offer Semi-Private Group’s for every level, and each group is capped at 6 people so everyone can get the individual attention they need. All semi- private groups are by reservation.