Strength Training Programs

Whether you want to build a lean athletic body, build strength for a sport, become a bodybuilder, or just want to get strong for personal satisfaction, we can create an online bodyweight strength training programs to fit your needs. Our strength training workouts plans are ideal for everyone, including men, women, runners, athletes, and the average Joe or Jane. These programs are customized to your training location and you can complete workouts at any time, meaning you can complete the strength training program at home, at the gym, or at any location, day or night. We work with clients in the USA, Australia, India, and many other countries. Your location does not matter; we can help you reach your goals.


As your online personal strength coaches, we will design a resistance training program that is custom built to your needs as well as goals and help you understand how to implement the bodyweight strength training program. Each week you complete the week of workouts and track in your personalized dashboard. We will review your results, make adjustments, and provide any additional recommendations. Additionally, if you submit videos of you completing exercises, we will analyze your form and offer strength training recommendations for improvement. On top of that, we are always available for support via messages and email, plus calls as needed.


What you get:


  • A training plan customized to your schedule, ability, and interests

  • Unlimited messaging with your trainer and phone calls upon request

  • Video examples of all exercises

  • Video review and feedback of your exercise form 

  • Goal-specific calorie targets, specific macros targets, meal timing suggestions, food suggestions, etc. and nutrition education to help you understand how to put it all together

  • Nutrition feedback via MyFitnessPal integration that allows us to view your calorie and macro tracking to provide nutrition feedback and adjustments

  • Workout as well a body stat tracking and charting to help you easily see your progress

  • Daily, weekly, and monthly review of your resistance training program and progress-each day, week, and month we'll review your workouts and make adjustments as needed

  • Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of the training app

  • All your workouts and other reminders on an easy to use digital calendar

  • Email and/or push notifications for workouts and other tasks


What to expect from the online strength training program


After you pay for the online strength training program, we send you an email confirming payment,  a set-up link for the app, and the intake documents. You can view more information about the forms and app here.


Once you're set-up for the app and documents are complete, we will create your strength training program for beginners, athletes or an average Joe or Jane. Based on the information provided in your intake forms and through our communications with you, we create a online strength program customized to you, that:

  • Is built around your schedule

  • Focuses on the type of exercises appropriate for your goals and interests

  • Follows the principles of exercise programming such as specificity, periodization, progression, variety, etc.

  • Is 12 weeks in length


The resistance strength training program will be built according to your skill level, among other factors. Why is this important? This helps to determine:

  • Frequency of training (number of sessions per week)

  • Length of sessions (time spent during a single session)

  • Time between sessions (number of rest days between workouts)

  • Total rest days per week

  • Type of exercises included

  • Volume (exercises x sets x reps)

  • Rest intervals (how long you rest between sets/exercise)

  • Type of progressions (which variable changes over time)

  • Rate of progression (the pace at which intensity increases)

We input the weight training plan into your app account. You view the various workouts in the app, under your strength training plan page or via the interactive calendar. Every exercise includes a video instructional, and each workout includes a text explanation for how to track, how long to rest, how to safely perform workouts, etc. 


The app works on iOS and Android phones as well as all desktop, laptop, and tablet computers. You can track in the app in real-time, or print the workout for the day and add the tracking later. You complete strength training workouts during the week, and we provide feedback as needed. At any time, you can use the app to send a message. At the end of each week, we review the week of workouts, set-up workouts for the next week, and provide you a cumulative feedback message, if needed. At the end of each four-week period, we take a close look at your progress. At the end of the 12 weeks, we take a look at your progress and other factors and determine how to approach the next training cycle.


The process continues like this for the duration of your time working with us.


All online weight training programs are ongoing and broken into training cycles of 12 weeks (three months) in length. You can pay for three months or pay month-to-month. Both payment options are recurring until canceled. You can cancel at any time.

Three Months

Payments are recurring until canceled. You can cancel at any time. Review our intake documents which include terms of service here.


Once you submit payment, you'll receive a verification from PayPal noting that you paid for the program. Within 24 hours, excluding weekends, we'll follow-up with you to begin the program.


What our clients are saying

Josh F - I have lost 6% body fat with the meal and workout routine provided, and my lifts have gone up by 50 lbs in some categories. I am sitting at approximately 7.5% and 210 lbs...I 10/10 recommend to anyone looking for a personal training experience, without having certain gyms or hours tie you down.

Nathan DeMetez Personal Training
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