Making online fitness training truly personal
You are unique, and so should be your fitness journey. I am here to help you achieve your goals through the most personalized training experience possible. Fitness is more than just workouts - what you do, what you eat, how you feel, how you sleep - everything is equally important. Together, you and I will focus on all aspects of your health. Whether you are at home, in the gym, or on the road - I will be part of your fitness journey. I will be there to guide you through tough times, to check your form on video calls, to celebrate your wins, and to be on top of all the last-minute schedule changes.
Your personal coach is now in your pocket!
My Plans
Arnold Classic Volume Workout Routines
Train insane like the one and only 7-time Mr. Olympia Arnold Schwarzenegger. Arnold's muscle building workouts feature an intense high volume and frequency approach to training.
Each major bodypart is trained 2 times per week. This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.
Day 1 - Chest and Back
Day 2 - Shoulders and Arms
Day 3 - Legs and Lower Back
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs and Lower Back
Day 7 - Rest
Free
for first week
Bodybuilding Competition Training
Train like Olympia Champion, the workout can be done as a 12-week workout (prep phase if desired) or for however long you are enjoying the workout and seeing results from it.
The workouts will be key to getting stronger, but this is no time to slack on the diet. The food you eat matters even more now because you are trying to make your body do something it can’t do now. So, 1 gram of protein per pound of body weight per day, 1.5-2 grams of carbs per pound, and .5 grams of fats are what I would suggest. You can slightly alter those numbers based on your experience, but it should be close to those numbers. Also, 1 gallon of water per day.
As for recovery, sleep is the biggest one so get a lot of it. You could also do massages, cold plunges, stretching, and chiropractor work. They aren’t all necessary but will help and will positively influence your success in this program.
Free
for first week
Bodybuilding Program
The Ultimate 12 Week Bodybuilding Program.
This program includes six days of workouts with a focus on each muscle group. The workouts will take about 60-90 minutes including the time you take to warm up and prepare.
You should rest anywhere from 60-90 seconds between sets and keep transition time from one exercise to the other to a minimum.
Your goal is to progressively get stronger on each exercise and develop the individual components of each muscle group. This is a bodybuilding program, so we’re focusing on shape, size, and definition.
Free
for first week
V-Taper Intensifier: PPL Workout Men & Women V-Taper Intensifier
Build lean muscle mass with this 4 day weekly workout routine. The workout is a unique split that combines a push, pull, legs workout with a V-taper day.
45 min video session as I guide you throughout your whole workout as needed. Supplements advice on what to take to get your cutting or bulking on the right track. Get a session with your coach. Let's build your dream body.
Free
for first week
Muscle & Strength
This 10 week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program. The goal is to increase the amount of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. These are known as compound lifts and will help you burn way more calories than isolation exercises will in the long run. By the end of the 10 weeks you should notice tighter, slimmer, and stronger muscles and a better body composition than when you began. The workout itself will focus predominately on building the muscles of the legs and glutes. There will also be upper body workouts that will focus on sculpting the muscles of the arms, back, and shoulders.
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first week
Walk-N2-Fitness Submission
Walk-N2-Fitness with BodyFlxx Fitness. We will begin our group walks in the Atlanta metro areas. Locations will be announced within our private Facebook group. A mixture of walking, light jogging & stretches will be a part of every walk. $100 Weight Loss giveaway!!!!
Group Walk & $100 Weight Loss Giveaway
$10
for 1 days
One on One Personal Training
This is my most comprehensive program available where we work together to help you reach your physique goals in the fastest possible time frame! This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences.
One on one coaching
Weekly 1-1 video calls
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
$35
for 1 days
Home Workout 4 Week Training
With all of the latest marketed fitness gadgets, programs and miracle pills in full swing it’s easy to get a bit flustered when it comes to your own plans to get in shape or get into better shape. The six-pack this and the ultimate toner that all promise to get you results in as little time as possible without any regard to true, honest reasoning. The athletes and military of the Ancient Greeks possessed some of the most athletic, muscular and functional bodies in recorded history without the “help” of these quick fixes. Sure, they also didn’t have the endless supply of processed food and Xbox, but they did display some of the most impressive bodies capable of incredible athletic feats of strength, stamina and endurance. What was their secret? How did they build these mythic bodies on comparatively little food, no supplements and not to mention the absence of a single weight room? Relying on your own body weight for training purposes isn’t anything new; it has just unfairly been relegated to middle school gym classes and for those who want to get “toned.” Bodyweight training, when an effective plan is followed, can produce serious results in both muscularity and fat loss. It can build muscle, strip fat and transform you into a functional machine. Don’t think so? Think bodyweight training is too easy, light and subsequently ineffective? Give the program below a try during a trip, a break from the gym or simply to shake things up a bit and try a little something new.
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first week
Dumbbell Only Workout (12 weeks)
The following workout is for those who only have access to a set of dumbbells. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine. This workout can be performed as a full workout routine for up to 12 weeks. After 12 weeks you may want to consider altering the volume, weight you use (i.e. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use. The program calls for you to work out 4 days per week. What days you decide to workout is completely up to you. With that being said, it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts. An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three. The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake. Rest periods for this workout program should be limited to 30-60 seconds.
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first week
12 weeks Kickstarter
This 12 weeks Kickstarter program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!
Video demonstrations & instructions to perform exercises
Regular progress check-ins
Daily workout and nutrition logging in the app
24/7 chat support
Free
for first week
4 month Weight Training/Gym
Do you want to get shredded? Do you also want to cut down on the hours you spend in the gym on a weekly basis? With summer right around the corner, I can’t say that I blame you if you answered yes to both of those questions. I mean, who wants to spend all their time in the gym when they could be hanging out by the pool, shredded, soaking up that summer sun? That’s why I’ve designed a sequel to the Fast Mass Weight Training Program. But instead of packing on size, we’re going to focus on shredding some body fat this go around. The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support out Pan
Free
for first week
12 Week Fat Destroyer
This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly. Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train. The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body. Over the next 12 weeks your goals and expectations are: Fat Loss - To lose at least 10 pounds of fat. Muscle Mass - To maintain, or even gain lean muscle mass. Conditioning - To be in amazing shape; perhaps the best shape in years. The 12 Week Diet Plan Each week will consist of 3 different types of eating days. High Carb Days - 1 day per week Moderate Carb Days - 3 days per week Low Carb Days - 3 days per week You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal. It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended: Men 40+ - Reduce daily calories by 300. Men 20-25 - Increase daily calories by 300. Women 40+ - Reduce daily calories by 200. Women 20-25 - Increase daily calories by 200.
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first week
Get "Shredded"
Super shedding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard with this ultra slow rep timing! A gym-based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get "shredded" now!
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first week
Home Workout Routine
Get in great workouts from the comfort of your own home with this 4 day full body at home workout program. Check it out and get started!
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support out Pan
Free
for first week
Body Building Plan
Our 12 - 16 weeks transformation program is specialized in fat loss, holistic nutrition, bodybuilding, strength, and conditioning. It’s time to invest in yourself.
Personalized training and nutrition programs to achieve your goals.
Video content for workouts, meal prep, and lifestyle.
Free
for first week
Body Blaster: Full Body Fat Loss Workout (No Equipment Necessary)
There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight.
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first week
Lean Muscle Mass
The most common goal in the gym is to build lean muscle. Give this 10-week workout program to build lean muscle a try and absolutely crush that goal!
The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here).
The rep tempo should be slow as time under tension plays a huge role in the amount of muscle damage that occurs during each exercise, a factor that is critical to building lean muscle. Aim for a 2/0/2 tempo and really try to focus on the muscle you’re targeting during each lift.
Lastly, rest periods between exercises and sets should be kept fairly short. You’ll want to keep it between 30-60 seconds of rest after each set, with 45 seconds being the sweet spot.
Free
for first week"Ne-c"
Master / Elite Trainer
When it comes to health and fitness, I believe in sustainability over all else! Sure, there are great "12-week programs, 1-month challenges, 90-day transformations", but by the end of the day, when you finish that, what's next? Another 12-week program? When working with clients, I like to build from the ground up. Instead of handing you a meal plan, I teach you how to build your own.
Complete personalized fitness solution
One-to-one Video Calls
Connect with me over one-to-one video calls to discuss your goals, progress, techniques and more.
Compliance Tracking
Build long term healthy habits with weekly and monthly compliance trends for workouts, nutrition and everything else.
Wearable Integration
Connect your wearable device with the app to track your daily activity levels and workout metrics like heart rate and calories burnt.
Weekly Check-ins
Check-in with weekly photos and measurements to keep track of your progress. Make amends whenever required.
Personalized Workouts
Get frequent tweaks on your workout plan based on your heart rate, feedback and of course, your schedule & preferences.
Customized Nutrition
Get meal plans based on your dietary preferences. I will constantly update your plan to ensure you get to eat what you like while keeping it healthy.
