The Strength + Cardio Blueprint for a Durable, Capable Body that Results in More Muscle and Less Body Fat.
This program is built on the same principle I use when training for a marathon: BUILD > BUILD > BUILD > DELOAD—and repeat. It’s a proven cycle that allows you to push your limits, recover strategically, and come back stronger each time.
At the core is progressive overload—gradually increasing the stress on your muscles to trigger strength gains, build lean mass, and improve endurance. Without it, your progress stalls. With it, your body adapts, grows, and keeps getting better. We’ll apply this method through structured strength training: hitting upper body twice a week and lower body twice a week. This frequency allows for muscle recovery while still loading each muscle group often enough to keep momentum.
Strength work isn’t just about lifting heavier—it’s about training for life. We’re building a body that can run, lift, climb, play, and perform without fear of injury or weakness.
After your lifting sessions, we’ll train your engine—your cardiovascular system. You’ll cycle between:
Full-Body HIIT Sessions that push all major muscle groups, spike your heart rate, and leave you feeling powerful and energized.
LISS / Active Recovery Sessions where you keep your heart rate elevated without draining your tank, so you’re ready to attack the next week’s lifts.
This balance of strength and cardio gives you the best of both worlds:
The muscle and joint durability to move well in daily life.
The endurance to keep up with anything life throws at you.
If you want a sustainable, exciting training plan that pushes you without burning you out—this is it. Let’s get started.
The Strength + Cardio Blueprint for a Durable, Capable Body that Results in More Muscle and Less Body Fat.
This program is built on the same principle I use when training for a marathon: BUILD > BUILD > BUILD > DELOAD—and repeat. It’s a proven cycle that allows you to push your limits, recover strategically, and come back stronger each time.
At the core is progressive overload—gradually increasing the stress on your muscles to trigger strength gains, build lean mass, and improve endurance. Without it, your progress stalls. With it, your body adapts, grows, and keeps getting better. We’ll apply this method through structured strength training: hitting upper body twice a week and lower body twice a week. This frequency allows for muscle recovery while still loading each muscle group often enough to keep momentum.
Strength work isn’t just about lifting heavier—it’s about training for life. We’re building a body that can run, lift, climb, play, and perform without fear of injury or weakness.
After your lifting sessions, we’ll train your engine—your cardiovascular system. You’ll cycle between:
Full-Body HIIT Sessions that push all major muscle groups, spike your heart rate, and leave you feeling powerful and energized.
LISS / Active Recovery Sessions where you keep your heart rate elevated without draining your tank, so you’re ready to attack the next week’s lifts.
This balance of strength and cardio gives you the best of both worlds:
The muscle and joint durability to move well in daily life.
The endurance to keep up with anything life throws at you.
If you want a sustainable, exciting training plan that pushes you without burning you out—this is it. Let’s get started.
