Tier 1
Full Program Library
If you are experiencing chronic pain and tightness, we recommend browsing our Rehab Add-Ons:
Lower Back [Add-On]
day/week: 3
program: MONTH-LONG
This lower back care program is designed to alleviate pain, enhance stability, and improve mobility in your lower back. It's a short routine that can be easily incorporated into your daily schedule to promote better lower back health.
Knee [Add-On]
day/week: 3
program: MONTH-LONG
This knee care program is designed to alleviate pain, enhance stability, and improve mobility in your knees. It's a short routine that can be easily incorporated into your daily schedule to promote better knee health.
Hip [Add-On]
day/week: 3
program: MONTH-LONG
This hip care program is designed to alleviate pain, enhance stability, and improve mobility in your hips. It's a short routine that can be easily incorporated into your daily schedule to promote better hip health.
Shoulder [Add-On]
day/week: 3
program: MONTH-LONG
This shoulder care program is designed to alleviate pain, enhance stability, and improve mobility in your shoulders. It's a short routine that can be easily incorporated into your daily schedule to promote better shoulder health.
If you are looking for that perfect Cardio Add-On to compliment your fitness program, you have come to the right place:
Cardio: Weight Loss [Add-On]
day/week: 3
program: MONTH-LONG
This cardio program is designed to help you LOSE WEIGHT by focusing on aerobic steady state exercises. Aerobic exercises elevate your heart rate and keep it at a steady level for an extended period, promoting fat burning and improving cardiovascular health.
Cardio: HIIT [Add-On]
day/week: 3
program: MONTH-LONG
This cardio program is a highly effective exercise method that alternates between SHORT BURSTS OF INTENSE EXERCISE AND BRIEF REST PERIODS. This program will burn a significant amount of calories in a short amount of time while improving cardiovascular fitness and metabolic health.
Cardio: Fartlek [Add-On]
day/week: 3
program: MONTH-LONG
Fartlek training, which means "speed play" in Swedish, is a versatile and enjoyable cardio program that COMBINES CONTINUOUS AEROBIC EXERCISE WITH INTERVALS OF VARYING INTENSITY. This cardio program will be alternating between periods of fast-paced running or vigorous activity and slower recovery periods. This form of training is effective for improving cardiovascular fitness, increasing speed, and enhancing endurance while adding variety and excitement to your workouts.
Just Getting Started or Looking to Ease Back In?
Foundational First Responder
day/week: 3-4
program: YEAR-LONG
The primary goal of this program is to enhance OVERALL STRENGTH, ENDURANCE, MOBILITY, POWER, MUSCLE MASS, and OVERALL HEALTH. The program begins with a month of GPP.
General Physical Preparedness (GPP)
day/week: 3
program: MONTH-LONG
The primary goal this program is to build a broad base of strength, endurance, flexibility, and athleticism that prepares individuals for the demands of daily life and various physical endeavors.
Monthly Muscular Endurance Programs:
First Responder
Endurance Phase 1 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The primary goal of this program is to increase the ability to perform repetitive movements over time. This program is designed to make your muscles stronger so they can work for longer periods without giving out.
First Responder
Endurance Phase 2 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 1 is an increase in the complexity of the movements. The primary goal of this program is to increase the ability to perform repetitive movements over time. This program is designed to make your muscles stronger so they can work for longer periods without giving out.
First Responder
Endurance Phase 3 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 2 is an increase in the complexity of the movements. The primary goal of this program is to increase the ability to perform repetitive movements over time. This program is designed to make your muscles stronger so they can work for longer periods without giving out.
First Responder
Endurance Phase 4 [Full Gym]
day/week: 4
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 3 is an increase in the frequency of days. The primary goal of this program is to increase the ability to perform repetitive movements over time. This program is designed to make your muscles stronger so they can work for longer periods without giving out.
First Responder
Endurance Phase 5 [Full Gym]
day/week: 4
program: MONTH-LONG
split: TOTAL BODY
Each day of this program utilizes a different modality [med ball, kettlebell, landmine, dumbbell] The primary goal of this program is to increase the ability to perform repetitive movements over time. This program is designed to make your muscles stronger so they can work for longer periods without giving out.
Monthly Hypertrophy (Build Muscle) Programs:
First Responder
Build Muscle Phase 1 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The primary goal of this program is to stimulate muscle growth by subjecting muscles to controlled stress and tension, ultimately leading to the increase in muscle mass.
First Responder
Build Muscle Phase 2 [Full Gym]
day/week: 4
program: MONTH-LONG
split: UPPER/LOWER
The progression from phase 1 is an increase to the frequency, and splitting the days into upper/lower. The primary goal of this program is to stimulate muscle growth by subjecting muscles to controlled stress and tension, ultimately leading to the increase in muscle mass.
First Responder
Build Muscle Phase 3 [Full Gym]
day/week: 4
program: MONTH-LONG
split: UPPER/LOWER
The progression from phase 2 is an increase to the complexity and volume of the movements. The primary goal of this program is to stimulate muscle growth by subjecting muscles to controlled stress and tension, ultimately leading to the increase in muscle mass.
First Responder
Build Muscle Phase 4 [Full Gym]
day/week: 4
program: MONTH-LONG
split: PUSH/PULL
The progression from phase 3 is an increase to the complexity of the movement, and splitting the days into push/pull. The primary goal of this program is to stimulate muscle growth by subjecting muscles to controlled stress and tension, ultimately leading to the increase in muscle mass.
First Responder
Build Muscle Phase 5 [Full Gym]
day/week: 5
program: MONTH-LONG
split: Body Part (Bro Split)
The progression from phase 4 is an increase to the frequency and complexity of the movements. The days are now split into body part specific days, also known as the bro split. The primary goal of this program is to stimulate muscle growth by subjecting muscles to controlled stress and tension, ultimately leading to the increase in muscle mass.
First Responder
Build Muscle Phase 6 [Full Gym]
day/week: 5-6
program: MONTH-LONG
split: Upper Push/Lower Push/Full Body Pull/Rest
The progression from phase 5 is an increase to the frequency and complexity. The days are split into upper push/lower push/full body pull/rest. The primary goal of this program is to stimulate muscle growth by subjecting muscles to controlled stress and tension, ultimately leading to the increase in muscle mass.
Monthly Strength Programs:
First Responder
Strength Phase 1 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The primary goal of this program is to increase the amount of force muscles can produce, leading to improvements in overall strength and performance.
First Responder
Strength Phase 2 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 1 is an increase in Volume and Intensity. The primary goal of this program is to increase the amount of force muscles can produce, leading to improvements in overall strength and performance.
First Responder
Strength Phase 3 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 2 is an increase in Intensity. The primary goal of this program is to increase the amount of force muscles can produce, leading to improvements in overall strength and performance.
First Responder
Strength Phase 4 [Full Gym]
day/week: 4
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 3 is an increase in Frequency and Complexity. The primary goal of this program is to increase the amount of force muscles can produce, leading to improvements in overall strength and performance.
First Responder
Strength Phase 5 [Full Gym]
day/week: 4
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 4 is an increase in Volume and Complexity. The primary goal of this program is to increase the amount of force muscles can produce, leading to improvements in overall strength and performance.
First Responder
Strength Phase 6 [Full Gym]
day/week: 4
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 5 is an increase in Intensity and Complexity. The primary goal of this program is to increase the amount of force muscles can produce, leading to improvements in overall strength and performance.
Monthly Power Programs:
First Responder
Power Phase 1 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The primary goal of this program is to improve the ability to generate force quickly, leading to greater speed, agility, and athletic performance.
First Responder
Power Phase 2 [Full Gym]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 1 is an increase in Complexity. The primary goal of this program is to improve the ability to generate force quickly, leading to greater speed, agility, and athletic performance.
First Responder
Power Phase 3 [Full Gym]
day/week: 4
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 2 is an increase in Frequency. The primary goal of this program is to improve the ability to generate force quickly, leading to greater speed, agility, and athletic performance.
First Responder
Power Phase 4 [Full Gym]
day/week: 4
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 3 is an increase in Complexity and Intensity. The primary goal of this program is to improve the ability to generate force quickly, leading to greater speed, agility, and athletic performance.
First Responder
Power Phase 5 [Full Gym]
day/week: 4
program: MONTH-LONG
split: TOTAL BODY
The progression from phase 4 is an increase in Intensity. The primary goal of this program is to improve the ability to generate force quickly, leading to greater speed, agility, and athletic performance.
Check out our Yearly Programs:
first responder
fit Pro
day/week: 3-5
program: YEAR-LONG
The primary goal of this program is to enhance OVERALL HEALTH, STRENGTH, ENDURANCE, MOBILITY, POWER, and MUSCLE MASS through systematic periodization.
Heroic Physique
day/week: 3-4
program: YEAR-LONG
The primary goal of this program is to BUILD MUSCLE, STRENGTH, ENDURANCE, MOBILITY, and ATHLETICISM. We maximize muscle gains and minimize plateaus and overtraining.
Code Strength
day/week: 3-4
program: YEAR-LONG
The primary goal of this program is to prioritize STRENGTH DEVELOPMENT and improve overall health, muscle mass, endurance, mobility, and power.
weight Loss Initiative
day/week: 3-4
program: YEAR-LONG
The primary goal of this program is to prioritize WEIGHT LOSS and improve overall health, strength, endurance, mobility, power, and muscle mass.
Don’t have access to a full gym? Check out our low-equipment options:
General Physical preparedness [Bands+DB]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
This is the same structure as Phase 1 but with minimal equipment. The primary goal this program is to build a broad base of strength, endurance, flexibility, and athleticism that prepares individuals for the demands of daily life and various physical endeavors.
First Responder
Endurance Phase 1 [Bands+DB]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
This is the same structure as Phase 1 but with minimal equipment. The primary goal of this program is to increase the ability to perform repetitive movements over time. This program is designed to make your muscles stronger so they can work for longer periods without giving out.
First Responder
Build Muscle [Bands+DB]
day/week: 3
program: MONTH-LONG
split: TOTAL BODY
This is the same structure as Phase 1 but with minimal equipment. The primary goal of this program is to stimulate muscle growth by subjecting muscles to controlled stress and tension, ultimately leading to the increase in muscle mass.
Want Equipment Recommendations?
Tried and Tested Equipment that will get the job done without breaking the bank.
Everything you will need to get started from home.
Bands (Required)
Dumbbells (Recommended)
Mats/Pads (Recommended)