This is an 8-week bodyweight challenge guide that tests your physical fitness & endurance in the comfort of your own home! no equipment needed. this guide comes with an intro to nutrition, sample grocery list, meal & snack ideas, measurement tracker, & exercise demos to all workouts! it’s a 4-day workout split: lower, upper, full, & abs. you are automatically enrolled into the challenge for a chance to win cash + a prize package for best overall physical & strength transformation!

This is a free guide that has 10 bodyweight only workouts in it: 2 full body hiit workouts, 3 lower body workouts, 2 ab workouts, & 3 upper body workouts. no equipment needed. it also includes a few top tips for success + nutrition! no excuses, let’s get to it!

This guide is an 18-week program that is designed to improve your strength while also adding muscle mass. This program is tailored to the intermediate to advanced lifter who has several years of experience. It is a three phase program with a five-day-split. The program goes through a hypertrophy, strength, and peaking phase that concludes with you setting new personal records in each of the lifts. Bare minimally, a barbell, plates, dumbbells, and a cable machine of some sort are needed to do this program.

You can purchase form check access for this program if you are interested in 24-7 form check help/advice. 

The balanced nutrition guide + macros 101 e-book is 87 pages worth of information about all things nutrition: macro info, how to track, how to calculate your own macros, how to adjust them, tips for meal prepping, breaking through a plateau, refeeds, diet breaks, reverse dieting, a grocery list, sample day of tracking & much much more! (view the table of contents on the product photo to view what’s all included)

This guide teaches individuals how to develop a healthy relationship with food through balance - not restriction - & proving you with the resources to handle your nutrition & macros on your own, without having to hire a coach. It’s a resource you will have forever!

Whether you’ve been struggling to find your own macros to reach your goals or you don’t even know what a macro is - this e-book is an amazing resource for you!

• PB 1.0
• PB 2.0

• This is an eight-week program designed to improve your performance in the squat, bench, and deadlift while also increasing your muscularity. The program consists of a five-day split per week, a built in deload in week seven, and a re-test in week eight. Due to the high physical demands of this program, it is recommended that individuals choosing to do this program have a minimum of one year training experience.

  Equipment needed:

  • barbell
  • plates
  • dumbbells
  • resistance bands
  • cable machines

  All other equipment or machines are truly only recommended but certainly not needed!

• The power building guide is quite simply a guide aimed at helping you improve absolute strength while also facilitating hypertrophy. The program is for any individual with a solid foundation of weight room experience and skill. The guide is split into five days that consist of one squat day, two deadlift days, and two bench days. Each workout will typically take 60-75 minutes each if rest periods are abided by. The equipment demands are rather simple and nothing beyond what a typical gym setting has to offer. Simple training is hard training and outlandish exercise selection and equipment is truly not needed to see improvement. This program will be an excellent enhancer if anyone looking to increase both muscle mass and overall strength.

The balanced nutrition guide + macros 101 e-book is 87 pages worth of information about all things nutrition: macro info, how to track, how to calculate your own macros, how to adjust them, tips for meal prepping, breaking through a plateau, refeeds, diet breaks, reverse dieting, a grocery list, sample day of tracking & much much more! (view the table of contents on the product photo to view what’s all included)

This guide teaches individuals how to develop a healthy relationship with food through balance - not restriction - & proving you with the resources to handle your nutrition & macros on your own, without having to hire a coach. It’s a resource you will have forever!

Whether you’ve been struggling to find your own macros to reach your goals or you don’t even know what a macro is - this e-book is an amazing resource for you!

Once you purchase this plan, you will receive an email download link to download the e-book. Once you download it, you will have it forever - only need to purchase once!

• GYM GLUTE GUIDE
• HOME GLUTE GUIDE
• RECIPES

• This is an 8-week glute focused guide, split up into two 4-week phases. It has a 5 day split which includes 3 glute focused days, 2 upper body days & 2 full rest days. You WILL need a gym for this program. I recommend this program for intermediate to advanced lifters - those who are comfortable in the gym. However, if you are a beginner and you would like to challenge yourself, I’d be glad to help you make modifications to make it work. This program implements progressive overload to help you progress in strength throughout the duration of 8-weeks. You will learn how to safely and optimally find a one rep max for your squat, bench, deadlift, and hip thrust. You will learn the importance of proper warmup prior to exercise. You will learn the ins and outs regarding nutrition and supplementation’s role in the recovery process. You will be able to gather a fairly accurate gauge as to what your energy needs are and how to track calories based on macro nutrients. Aside from what I will help teach you, I hope YOU learn to appreciate the process of of transforming your body and your mind. I hope you look forward to each day and the opportunity it provides to improve as a human.

  This guide also comes with access to a supportive Facebook group as well as a Instagram exercise video library.

• This is an 8-week glute focused guide, split up into two 4-week phases. It has a 4 day split which includes 3 glute focused days, 2 upper body days & 2 full rest days. You WILL need a set of dumbbells & a resistance band for a this program. I recommend this program for beginner lifters or individuals who only have access to a set of dumbbells and a resistance band in the comfort of their own home. You will learn the ins and outs regarding nutrition and supplementation’s role in the recovery process. You will be able to gather a fairly accurate gauge as to what your energy needs are and how to track calories based on macro nutrients. Aside from what I will help teach you, I hope YOU learn to appreciate the process of of transforming your body and your mind. I hope you look forward to each day and the opportunity it provides to improve as a human.

  This guide also comes with access to a supportive Facebook group as well as a Instagram exercise video library.
  
  

• FOR ONLY $10 MORE ADD THE HEALTHY RECIPE GUIDE. THIS INCLUDES AN ADDITIONAL 15 PAGES TO YOUR EBOOK WITH HEALTHY BREAKFAST, SMOOTHIES, LUNCH, DINNER AND SNACK RECIPES.
  
  

Updated workouts & a new split for individuals who have already completed glute guide 1.0! You will NOT get the additional information that comes with glute guide 1.0 - I highly recommend starting out with the first guide & then moving into the second after completion of the first!

The challenge guide includes the eligibility to be entered to win up to $500 cash + a Bowmar Nutrition prize package. Winner will be chosen Dec 31st. More details within the guide on how to take pictures & send them in!

Three 4-week phases of new workouts for both home and gym guides. Video demos for every exercise are included.

There are 4 core circuits, 4 hiit circuits, & up to 14 cardio options.

The guide also has breakfast, lunch, dinner & snack ideas!

NO REFUNDS, read things carefully before purchasing. ENTRY FEE ONLY OPTION IS ONLY FOR RETURNING GLUTE GUIDE CUSTOMERS. IF YOU CHOOSE THIS OPTION IT WILL ENTER YOU FOR CHALLENGE PRIZES BUT YOU WILL NOT BE ELIGIBLE FOR THE GRAND PRIZE.

• WHO'S IT FOR
• EQUIPMENT NEEDED
• WORKOUTS LENGTH AND SPLITS

• Home Guide is for busy moms, college kids, beginners or anyone that only has 30-40 min to workout, only access to dumbbells / no gym membership, or people who can only train 3-4x a week.

  Gym guide is for intermediate to advanced lifters who are looking to take their training to the next level. Beginners may do this if comfortable with the gym, but keep in mind, you may need to decrease reps/sets. You must be okay with spending 60-90 minutes in the gym to complete these workouts & you must be comfortable with the gym!

• Home Guide:

  - resistance band/hip circle & a sweet of dumbbells

  Gym Guide:

  - resistance band/hip circle

  - dumbbells

  - barbells or smith machine

  - cable machine

  - bench/box

  - back extension

  - leg curl/extension

  - place to do pull ups

• Length of Workouts:

  - Home Guide: 30-40 min or less

  - Gym Guide: 60-90 min

   

  Split:

  - Home Guide = 4-day split:

  Chest/Shoulders/Triceps, Glute/Quads, Back/Biceps, Glute/Hamstrings

  - Gym Guide = 5-day split:

  Chest/Shoulders/Triceps, Glute/Quads, Full Body, Back/Biceps, Glute/Hamstrings