Build My Plan

Build your plan in 5 to 10 minutes

Open the app on your phone and complete a quick intake (5 to 10 minutes). The more you share, the better I can tailor your plan to your goals, schedule, equipment, and any pain or limitations.

Week 1 is delivered within 24 to 48 hours. Use an email you check for access and details.

Week 1 is free. After that, it’s $20/month for a personalized plan with weekly updates, logging, and regular check-ins. Cancel anytime.

Build My Plan

more about the program

The RFP Web App

All your training in one web app

Step-by-step workouts with cues and demo videos
Log sets fast and track progress over time
Runs in your browser, save to your home screen like an app

Weekly updates and what’s coming next

Your program is updated every week so there is always a new set of workouts ready.
You stay on track without needing to guess what to do next.
More tracking features are on the way.

Build My Plan

No download. Works on iPhone and Android.

More about oUR program

The 12-Week Athletic Reset

Every plan is customized to your goals, schedule, equipment, and any pain or limitations. Below is the outline of our core 12-week reset so you can see how the system works.

Movement first. We rebuild the basics (squat, hinge, push, pull, carry) so your joints feel better while you get stronger.
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Progress you can recover from. We adjust the training based on how you’re feeling and what you have available. No constant maxing out, just steady wins.‍

‍Stronger for real life. We train strength, balance, and a bit of power so everyday movement feels easier and you feel more capable.
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Home or gym friendly. Tell us what you have access to. Your program is built for home, the gym, or a mix, with 45 to 60 minute sessions, 2 to 4 days per week.

Phase 1-Reset & Repattern (Weeks 1–4)

Goal: Reduce aches, dial in technique, and build momentum.

What it looks like:

Controlled tempo strength + core bracing + single-leg stability

Short mobility “micro-doses” + joint-friendly isometrics

Low-impact conditioning to build your engine

How you'll feel:

Less stiffness, more control, and less post-workout soreness.

Phase 2 — Build & Buffer (Weeks 5–8)

Goal: Build usable strength and increase joint capacity.

What it looks like:

Progressive strength work in the big patterns (squat, hinge, push, pull, carry)

Quick power primers (light throws or jumps) to keep you athletic

Intervals + loaded carries for real-world stamina

How you'll feel:

Noticeably stronger, steadier knees and back, and better stamina.

PHASE 3: APPLY + ACCELERATE (WEEKS 9–12)

Goal: Turn new strength into speed, resilience, and confidence.

What it looks like:

Strength + power pairings, agility work, and smart finishers

A slight taper so quality and speed go up

Optional test week to measure progress without beating you up

How you'll feel:

Lighter on your feet, quicker, and ready for anything from hoops to weekend hikes.

Choose Your Emphasis

You’ve built the base. Now we tailor the next block to what matters most to you.

1) Performance: Power + Agility

For feeling springy and quick.

Strength paired with jumps or throws, short accelerations, and change-of-direction work.
Moderate lifting, high movement quality, low joint-stress finishers.

2) Strength Priority

For building max strength safely.

Heavier squats, hinges, and presses on gym days, submax doubles or triples, longer rests.

Home days: unilateral dumbbell work + core bracing.

3) Muscle & Recomp

For building muscle without beating up your joints.

6 to 12 reps, controlled tempos, smart accessories.

Finishers that do not tax knees or low back.

4) Conditioning & Fat LosS

Build an engine you can use.

Easy aerobic base + short intervals, carries or sleds, density circuits.

Progress pace or time, never punishment.

5) Or… Anything Else You Choose

We’ll tailor a block to your goal:

Durability/Mobility, Return to Running, Kettlebell-Only/Travel, Busy-Season 30-Minute Minimalist, Adventure Prep (hike/ski/bike), or a custom combo.

Build My PlaN