Start here — free
ARM DAY — Free
The arm session I engineered for my own training — precise, proven, and free to everyone.
1 session / 1 page / PDF
FreeGet it free
Shop
Training programs, in writing.
Downloadable programs you buy once and own forever. Print them, train through them, and come back block after block — they're built to be repeated.
Which one? Lifting focus → OFF-CYCLE · Lifting + engine → CROSSOVER · A full season → the bundle · Not sure yet → start with the free arm day
OFF-CYCLE
Eight weeks of lean strength and hypertrophy, structured so every week builds on the last.
8 weeks / 4 days/week / RPE-based
$58 USDStart the block
CROSSOVER
The hybrid block — keep your muscle, build your engine, and arrive at race day ready.
8 weeks / 6 days/week / Lift + run + row
$68 USDStart the block
Best value — save $27
OFF-CYCLE + CROSSOVER
Sixteen weeks of structured training — a full season of progress in two blocks.
16 weeks / Both programs / Save $27
$99 USDGet both blocks
QUIET FUEL
The nutrition companion — principles that make eating for training feel simple, not like homework.
Framework / No macro math / PDF
$18 USDAdd the framework
Before you buy
Questions, answered straight.
What exactly do I get?
A PDF, delivered instantly by email and available in your Payhip account forever. Print it or run it from your phone — every program is formatted for both.
What level do I need to be?
You should already lift. If you know your way around a barbell and can take yourself through a session, you're ready. These aren't beginner introductions — they're structure for people who already train.
Can I see inside before I buy?
Yes. Both paid programs have a free preview attached on their product page — the cover, the RPE primer, and a full session, formatted exactly like the real thing. The free arm day shows you the same system.
What equipment do I need?
A reasonably equipped gym is ideal. Substitutions are listed for the main lifts — and for CROSSOVER's stations — so a home gym or a busy commercial floor doesn't end the plan.
What's the refund policy?
Digital products are final sale — that's exactly why the free arm day and the previews exist. Try the system genuinely before you buy.