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Every 8-week program John has written - men’s and women’s plans for a full gym or dumbbells only, plus band, TRX and body-weight workouts. Programs download the moment you check out.

20Items
8 wksEvery program
Man

Full service gym

3 items
SPARTAN #4
Man · Full service gym

SPARTAN #4

Men’s program for a muscular toned body.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: FULL SERVICE GYM
DURATION: 30-45 minutes of weights.

*Results may vary*

$50.00 Add to cart
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SPARTAN #5
Man · Full service gym

SPARTAN #5

Men’s program for a muscular Athletic look.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: FULL SERVICE GYM
DURATION: 40-50 minutes of weights.

*Results may vary*

$75.00 Add to cart
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SPARTAN #6
Man · Full service gym

SPARTAN #6

Men’s program for Bodybuilding.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: FULL SERVICE GYM
DURATION: 50-60 minutes of weights.

*Results may vary*

$100.00 Add to cart
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Man

Dumbbells only

3 items
SPARTAN #13
Man · Dumbbells only

SPARTAN #13

Men’s program for a muscular toned body.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: DUMBBELLS FROM APPROX. 5-15LBS.
DURATION: 30-45 minutes of weights.

*Results may vary*

$50.00 Add to cart
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SPARTAN #14
Man · Dumbbells only

SPARTAN #14

Men’s program for a muscular Athletic look.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: DUMBBELLS FROM APPROX. 0-20LBS
DURATION: 40-50 minutes of weights.

*Results may vary*

$75.00 Add to cart
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SPARTAN #15
Man · Dumbbells only

SPARTAN #15

Men’s program for Bodybuilding.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: DUMBBELLS FROM APPROX. 0-30LBS
DURATION: 50-60 minutes of weights.

*Results may vary*

$100.00 Add to cart
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Woman

Full service gym

3 items
SPARTAN #22
Woman · Full service gym

SPARTAN #22

Women’s program for a toned body.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: FULL SERVICE GYM
DURATION: 30-45 minutes of weights.

*Results may vary*

$50.00 Add to cart
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SPARTAN #23
Woman · Full service gym

SPARTAN #23

Women’s program for a muscular Athletic look.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: FULL SERVICE GYM
DURATION: 40-50 minutes of weights.

*Results may vary*

$75.00 Add to cart
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SPARTAN #24
Woman · Full service gym

SPARTAN #24

Women’s program for Bodybuilding.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: FULL SERVICE GYM
DURATION: 50-60 minutes of weights.

*Results may vary*

$100.00 Add to cart
Add to Wishlist
Woman

Dumbbells only

3 items
SPARTAN #31
Woman · Dumbbells only

SPARTAN #31

Women’s program for a toned body.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: DUMBBELLS FROM APPROX. 5-15LBS.
DURATION: 30-45 minutes of weights.

*Results may vary*

$50.00 Add to cart
Add to Wishlist
SPARTAN #32
Woman · Dumbbells only

SPARTAN #32

Women’s program for a muscular Athletic look.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: DUMBBELLS FROM APPROX. 0-20LBS
DURATION: 40-50 minutes of weights.

*Results may vary*

$75.00 Add to cart
Add to Wishlist
SPARTAN #33
Woman · Dumbbells only

SPARTAN #33

Women’s program for Bodybuilding.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: DUMBBELLS FROM APPROX. 0-30LBS.
DURATION: 50-60 minutes of weights.

*Results may vary*

$100.00 Add to cart
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Men & women

Additional workouts

3 items
Body weight workout
Men & women · Additional workouts

Body weight workout

Men and Women’s program for a muscular athletic look.

PROGRAM LENGTH: 8 weeks.
EQUIPMENT: NO EQUIPMENT NEEDED. Body weight only.
DURATION: 40-50 minutes in duration

*Results may vary*

$75.00 Add to cart
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Also in the shop

More programs

4 items
Program

Couples Training

This form of training involving partners is very good for several reasons. It’s less expensive than hiring a personal trainer just for yourself. It’s also great for motivating each other and it’s a way of spending quality time with a significant other whether it’s a husband and wife, father and son, mother and daughter or two people who just like competition. Either way, it’s a fun and less expensive way to start up or try something new in your exercise routine.

$10.00 Add to cart
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Program

Functional Training

“Functional training” was founded by Dr. Gary Gray and is the study of how the body works as a unit which is the way we move in everyday life. It involves all aspects of physical fitness including strength, flexibility, balance, power and core strength. I have received a Certification in Applied Functional Science (CAFS), from the gray institute.

$10.00 Add to cart
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Program

Pregnancy Training

In my under graduate study at Illinois state university our course work involved how to properly train women during all trimesters of pregnancy. I have also worked with several clients in the past who trained their entire pregnancy with me.

$10.00 Add to cart
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Program

Rubber Bands

The great thing about this form of exercise, in my opinion, is that it’s the safest and one of the most effective ways to train, especially if you are an aging athlete or someone who must extremely minimize their risk of injury in a workout program. The reason that it is so safe is that instead of gravity or machines that utilize weight, bands work off tension which is much safer for the bodies musculature. In the past the bands were made that if they snapped or broke it could be rather unpleasant. however, the bands nowadays are made to minimize the amount of tension released when they do break. Leaving a far less chance of being “slapped” so to speak.

$10.00 Add to cart
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Eat right

Nutrition

1 items
Ultimate Nutrition Guide
Nutrition

Ultimate Nutrition Guide

The ultimate guide to health and body fat management.

PROGRAM LENGTH: Individually determined.
DESCRIPTION

This plan is more of a guideline than actual schedule of meals. What I have done is formulate a calculator to help you determine several key factors in designing a proper plan for whatever your goal is. Whether it’s to maintain your weight and live healthy, lose weight and get ripped or gain weight to add muscle.

In addition, it will determine the length of your program based on your body fat goal and current percentage of fat. I also provide you your BMI, how much fat you need to lose, how long it will take to lose it and “roughly” what weight you should be at to achieve your goal.

I also provide you with all your macro nutrient numbers and daily caloric requirements and key points to follow in order achieve success.

*Results may vary*

$20.00 Add to cart
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Get started

Not sure which program?

Book a complimentary evaluation and John will match a program to your goals, your equipment and your schedule - or write one just for you.