Embedded Files
Hit Your Goals
Hit Your Goals
Get ready-to-run training plan PDFs that use: clear frequency splits, progressive templates, exercise variations, and step-by-step form + programming instructions so you can train confidently.
What you get
What you get
Personalized program built from your movement, goals, and schedule — including a consultation, coaching insight, and progression guidance. (Delivery time frame based on complexity of desired plans and goals)
Options: 6 week (1-2 mesocycles) or 12 week (2-3 mesocycles)
Every day intelligently designed to fit with your overall goal
Clear weekly splits (Multi day options), warm-ups, and progression rules.
Exercise descriptions with cues, and common form fixes.
Variations for beginner → intermediate → advanced.
Programming notes on intensity, volume, and how to progress heavy weights safely.
A free follow-up meeting after a set time to make adjustments and gauge feelings. (Anything can be freely changed in a follow-up. For example, if you aren't able to consistently hit the higher day-per-week split you wanted, I'll send you another customized plan that fits your needs.)
Plan types
Plan types
Solid Rock Size (hypertrophy focus)
6 week and 12 week mesocycle options
Gym access & Non-gym access variants
Detailed muscle building schedule tuned to your goals
Fat Loss Basics and Diet Structure
Nutrient explanations and eating guidelines
Solid Rock Show Time
Provided within the Bodybuilding Stage Prep Coaching
Up to 12 Week Bodybuilder Stage Prep & Nutrition Guide
Peak Week Guide
Posing descriptions, tips, and practice guide
Timeline for scheduling, buying, and preparing for the show date
FAQ
FAQ
Are these customizable? — All plans are custom and thus limited to the amount of customers that I can handle at a time. All require a meeting to start. Please plan for a consultation, and allow time for the documents to be prepared afterwards.
Do you include video? — Not sent to you, but recommended videos are linked where necessary.
Who are these for? — From beginners who want structure to experienced lifters wanting to break plateaus.
Will I ever hear from you again? — Yes. I keep clientele volume low, which allows me more attention to those I am coaching. A consistent follow-up schedule is available if desired after your first free follow-up.
Ready to get started?
Ready to get started?
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