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One Family Fitness and Barbell

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Legs and Shoulder dominant powerbuilding routine for women wanting to work on a bikini/figure type physique while also incorporating powerlifint movements

women

female

bikini

powerbuilding

fitness

bodybuilding

strength

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Bikini Powerbuilding

Block 1

Standard % based training with plyometrics
% based training program with some plyometrics and higher effort cardio exercises, general fitness or athletic performance will improve with this program

power

powerlifting

squat

bench

deadlift

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Strength and Plyometrics 1.0

Muscle building program, emphasis on aesthetic for mens physique without neglecting the SBD

physique

fatloss

mens physique

wnbf

contest prep

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Mens' Physique w SBD

a gentle introduction to our powersport powerlifting with a big 3 day and a upper lower day 

intro

beginner

seniors

strength training

bench 

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Intro to Powerlifting  - Big 3UL

Push pull legs with a powerlifting movement focus, great for anyone looking to get stronger, lose fat and build muscle

push pull legs

simple 3 day

3 days

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Push Pull Legs SBD V1.0

Block 1 - Volume accumulation

Basic introduction to movements we will use during our training, and/or useful holiday training routine. Covering basic movements to keep us moving ahead. 

Please ensure you are eating adequate calories and protein. his program is not meant to diagnose or treat any conditions, consult a doctor before changing your exercise routine.

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Intro to lifting and fitness - 3 days

Simple introduction to lifting and fitness for beginners

Block 1 - 3 days per week

2 days of sbd very simple RPE 4 week progression for beginners to powerlifting, no accesories

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2 Day SBD RPE Program

5 day, high volume program for powerbuilding. Please ensure you are eating adequate calories and protein. his program is not meant to diagnose or treat any conditions, consult a doctor before changing your exercise routine.

muscle building

hypertrophy

bulking

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5-7-9 PowerBuilder Program

Block 1 - 5s

Block 2 -7s

Block 3 - 9s 

Strength and muscle building program relying on reps schemes of 3 and 5 reps per set. Please ensure you are eating adequate calories and protein. his program is not meant to diagnose or treat any conditions, consult a doctor before changing your exercise routine.

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X1 5/3 strength program

6 week block w undulating progression of reps and intensity

3 blocks focusing on unique variables each block, Block 1 is Volume, Block 2 is Frequency and Block 3 is intensity. 
Please ensure you are eating adequate calories and protein. his program is not meant to diagnose or treat any conditions, consult a doctor before changing your exercise routine.

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VFI 12 Week Program

Block 1 - Volume

Block 2 - Frequency

Block 3 - Intensity

glutes

legs

strength 

bodybuidling

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Push Pull Legs - Glute Focus Leg Day 

Push pull legs with a glute focus - 3 day program with 2 additional cardio days programmed in 

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Push Pull Legs  2 - Glute Focus Leg Day 

Very low volume/low frequency 2 day program, one upper and one lower body, this routine could work as a maintenance routine for someone on holidays or a very new lifter wanted to start slow, we have 4 day upper/lower that may work better for most people

novice

build muscle

bodybuilding 

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Upper - Lower 2 day - Novice Program

Same as UL V1 with dumbbells only, Very low volume/low frequency 2 day program, one upper and one lower body, this routine could work as a maintenance routine for someone on holidays or a very new lifter wanted to start slow, we have 4 day upper/lower that may work better for most people

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Upper - Lower 2 day - Novice Program  All dumbbells

Simple 2 day upper/lower with only dumbbells

4 day program, one upper and one lower body, that repeat for simplicity, this routine could work as a maintenance routine for someone on holidays or a very new lifter wanted to start slow

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Upper - Lower 4 day - Novice Program

3 day powerlifting split for kdis and youth

kids

youth

beginner 

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Kids Intro to Powerlifting

Kids/youth powerlifting block with a deload week

“Energize360” is your all-in-one fitness solution! Whether you’re at home, hitting the gym, or working with limited equipment, this program delivers results. Sculpt your entire body with a balanced blend of bodyweight exercises, dumbbell movements, and core-strengthening planks. Get ready to feel the burn and boost your energy levels!

full-body

home workout

dumbbells

bodyweight

weightloss

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Energize360 - Full Body Split

“Energize360” is your all-in-one fitness solution! Whether you’re at home, hitting the gym, or working with limited equipment, this program delivers results. Sculpt your entire body with a balanced blend of bodyweight exercises, dumbbell movements, and core-strengthening planks. Get ready to feel the burn and boost your energy levels! This Variation is dumbbells only.

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Energize360 - Full Body Split DBs

“Energize360” is your all-in-one fitness solution! Whether you’re at home, hitting the gym, or working with limited equipment, this program delivers results. Sculpt your entire body with a balanced blend of bodyweight exercises, dumbbell movements, and core-strengthening planks. Get ready to feel the burn and boost your energy levels! This Variation is dumbbells only. THIS ROUTINE IS AT HOME/BODYWEIGHT ONLY TYPE WORKOUT WHEN EQUIPMENT IS MINIMAL

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Energize360 - Full Body Split Home Workout

“FitFlow” is the ultimate upper-lower split designed for busy bees. No matter where you are—home, gym, or on the go—this program keeps you moving. Strengthen your upper body with push-ups, dips, and rows, then fire up those legs with squats and lunges. It’s a dynamic flow that fits seamlessly into your lifestyle!

lifestyle

wellness

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Fitflow - Upper Lower Split

“FitFlow” is the ultimate upper-lower split designed for busy bees. No matter where you are—home, gym, or on the go—this program keeps you moving. Strengthen your upper body with push-ups, dips, and rows, then fire up those legs with squats and lunges. It’s a dynamic flow that fits seamlessly into your lifestyle! THIS ONE IS AN A DUMBBELL ONLY VERSION

Fitflow - Upper Lower Split Dumbbell Only Version

“TriadTone” is the secret to a well-rounded physique. Push, pull, and leg days come together in perfect harmony. Imagine sculpted arms, a strong back, and powerful legs—all in one program. Whether you’re lifting weights or going bodyweight-only, “TriadTone” ensures you’re on the path to fitness success.

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TriadTone - Push Pull Legs

Block 1 

This version of the POWERBUILD ROUTINE focuses on adding sets and reps to overload. 
Please ensure you are eating adequate calories and protein. his program is not meant to diagnose or treat any conditions, consult a doctor before changing your exercise routine.

STRENGTH

muscle

powerbuild

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Powerbuild Volume 

This version of the POWERBUILD ROUTINE focuses on adding more days of SBD to overload. 
Please ensure you are eating adequate calories and protein. his program is not meant to diagnose or treat any conditions, consult a doctor before changing your exercise routine.

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Powerbuild Frequency

Block 1 - Frequency

This version of the POWERBUILD ROUTINE focuses on adding higher weights and lower reps including triples and singles to overload. 
Please ensure you are eating adequate calories and protein. his program is not meant to diagnose or treat any conditions, consult a doctor before changing your exercise routine.

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Powerbuild Intensity

Block 1 - Intensity

Elevate your game with ‘Swing Strengthener’ – the intermediate workout designed to power up your performance on the greens. Get ready to outdrive the competition!

strength for golf

golf

offseason

training

sport

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Swing Strengthener - Intermediate Golf Program

Aim for the eagles with ‘Eagle Elite’ – the advanced workout for serious golfers seeking explosive power and peak performance. Join the ranks of the golfing elite.

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Eagle Elite - Advanced Golf Program 

Embark on your golf fitness journey with ‘Fairway Foundations’ – a beginner’s path to stability, flexibility, and strength. Perfect for those starting their swing.

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Fairway Foundations - Beginner Golf Program

Building the basics! Our beginner MMA program focuses on strength, stability, and technique. Get ready to unleash your inner warrior!

mma training

Foundations Unleashed - Beginner MMA Program 

Ready to level up? Our intermediate MMA program combines strength training with bag work and cardio. Punch, kick, and sweat your way to greatness!

Strike and Sweat - Intermediate MMA Program 

Elite warriors only! Our advanced MMA program pushes boundaries. Explosive lifts, sport-specific drills, and mental fortitude. Forge yourself into a champion!

Champions Forge - Advanced MMA Program  

Launch your ultimate frisbee journey with #FrisbeeFoundations – your first step to soaring strength and unstoppable endurance!

ultimate

ultimate frisbee

Frisbee Foundations- Beginner Ultimate Program

Elevate your game to new heights with #FlightEnhancer – the ultimate strength program for frisbee players ready to level up!

Flight Enhancer - Intermediate Ultimate Program

Dominate the field with #UltimatePowerPlay – the peak performance strength program for top-tier frisbee athletes!

Ultimate Power Play - Advanced Ultimate Program

Coach Jen's Push pull legs with a glute focus - 3 day program focusing on the sumo deadlift

sumo deadlift

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Jen's Sumo Surge - Intermediate Sumo Program

Intermediate sumo focused deadlift program - push pull legs

Block 1 - Intermediate

Jen's Sumo Build - Beginner Sumo Program 

Beginner sumo focused deadlift program - push pull legs

Block 1 - Beginner

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Jen's Sumo Edge - Advanced Sumo Program 

Advanced sumo focused deadlift program - push pull legs

Block 1 - Advanced

Beginner Pull push legs, 3 day program  geared towards seniors wanting to offset age related muscle loss, get stronger and  help prevent falls

aging

 Pull Push Legs - Beginner Seniors

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Beginner Pull push legs, 3 day program  geared towards relatively new exercisers. Starting with simple compound movements on machines and free weights.

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 Pull Push Legs 3 - with sled

a gentle introduction to our powersport powerlifting with a big 3 day and a upper/ lower day, 4th day cardio with core

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Intro to Powerlifting  2 

A 3 day, 6 week powerlifting block for those with or without experience in powerlifting, every week gets a little more challenging, big focus on bench press here, however, all 3 lifts should improve. 

intermediate

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Powerlifting Fun 1

A 4 day, 6 week powerlifting block for those with or without experience in powerlifting, every week gets a little more challenging, big focus on bench press here, however, all 3 lifts should improve. 

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Powerlifting Fun 2

6 weeks of powerlifting, 4 days a week, bench builder