Physique
8-Week Show Muscle
Fat loss and lean muscle with priority on the muscles that show — delts, arms, back width, glutes and calves.
$19.99Buy Now
The Training Vault · Self-Guided Programs
Coaching-grade programs.
Your schedule.
The same programs I've built for real clients, turned into workbooks that do the math for you. Enter your start date and your numbers once — every date, target weight and weekly summary fills in automatically.
Instant download · Works in Excel, Google Sheets & Numbers · Built for Purpose.
Inside the Vault
8-Week Show Muscle Program$19.99
8-Week Full Body Strength$19.99
8-Week EMOM / AMRAP$19.99
12-Week Lower Body Strength$19.99
12-Week Check-In & Readiness Tracker$19.99
Everything, together$77
Choose a program
Buy one, or get them all in the Vault. Visit the full store →
General Fitness
8-Week Full Body Strength
Every session trains squat, hinge, push, pull and core — heavy, power, volume, unilateral and metabolic days.
$19.99Buy Now
Conditioning
8-Week EMOM / AMRAP
Strength and conditioning under the clock. 45-60 minute sessions you score and try to beat every week.
$19.99Buy Now
Strength
12-Week Lower Body Strength
Linear periodization from 5×5 to a 3×3 peak. Enter your maxes and every week's working weight is calculated.
$19.99Buy Now
Start Here
90-Day Beginner Body Blueprint
The complete beginner guide to taking your health back: a complete workout and nutrition system for your first 90 days.
Accountability
12-Week Check-In Tracker
A weekly check-in that scores your readiness 0-100 and tells you to push, hold steady, or recover.
$19.99Buy Now
Best Value
The Full Vault
All four programs plus the Check-In Tracker — $99.95 if bought separately. Over 6 months of programming for less than one month of coaching.
How it works
- 01
Check out
Secure checkout through Payhip with card or PayPal.
- 02
Download instantly
Your workbooks arrive by email and on the confirmation page. Open in Excel or upload to Google Sheets.
- 03
Enter your numbers
Start date, maxes and nutrition targets go in the yellow cells. Everything else fills in.
- 04
Train & log
Log each session. Weekly summaries, scores and progress calculate as you go.
Try it live
See the workbook do the math
This is the Loads tab from the 12-Week Lower Body program. Type your squat max and tap a week — you'll see the phase, the scheme and your working weight, rounded to the nearest 5 lb.
Yellow cells are the only ones you ever type in.
Pick a week
PhaseAccumulation
Scheme5×5 @ 65-75%
Working weight205-235 lb
Phase 1: build the base. Add 5 lb to lower-body compounds each week.
Want it built around you?
Vault programs are self-guided. If you want a custom plan and a coach in your corner, coaching starts at $100/month.
Questions
Do I need Excel?
No. The workbooks open in Excel, Google Sheets (free) and Apple Numbers, on a computer or phone.
Which program should I start with?
New to training: the 90-Day Beginner Body Blueprint. Want to look better: Show Muscle. Want to be fit for anything: Full Body Strength or EMOM/AMRAP. Want a bigger squat: 12-Week Lower Body.
What equipment do I need?
A standard gym: barbell, dumbbells, cables and a kettlebell. The 12-week program also uses a Carroll or air bike.
Can I upgrade to coaching later?
Yes — apply here anytime and mention which Vault program you're running.