Program Design
Infinite Workout Possibilities!
Program Design
Standard - Sets/Reps/Rest
Circuit- MixIt Up
Isolation - Single Muscle
Compound - Multiple Muscles
Crossfit - Explosive
HITT - Intense
Tabata - Fat Burn
EMOM/AMRAP - Variety
Ladder - Adapt
Santo 6 - Ultimate Time Saver
Variation: FITTT - VP
Frequency - How Often
Intensity - How Hard
Time - How Long
Type - What Kind
Tempo - Speed
Volume - How Much
Progression - What Changes
Range of Motion - Partial/Full
Position - Placement
Equipment
Body Weight - Simple/Primal
Barbells - Progressive OL
Dumbbells - Traditional
Cables - Complete Resistance
Machines - Support
Combos - Variety
Goal: Sets Reps Weight Freq
Strength: 3-6 1-5 > 85% 3 days
Hypertrophy 3-5 6-12 67 - 85 2-3
Edurence 2-4 > 15 <67 4-6
OUR HOME GYM
Onsite - Egg Harbor Township
- Hulkfit thick weight rack for heavy lifting
- 2 standard 7' olympic bars
- 2 inch thick diameter 7' specialty bar
- Ez bar
- Pull up bar (variations)
- 400+ lbs weight plates 2.5 5, 10, 25, 35, 45
- Dumbells: 5, 10, 15, 20, 25, 30, 35, 40, 50
- 4 Chains (15 pounds)
- 2 Chains (10 Pounds)
- Adjustable Cable Machine
- Preacher Bench
- Battle Ropes
- 3/4 inch rubber flooring
- Mirrors
- Rogue Echo Assault Bike
- Dumbell Rack for easy access
- Hyperextension Roman Chair
- Foam Rollers
- Heavy Punching Bag
- Boxing Speed Bag
- Focus punching mitts
- Chalk bags
- Free journal to track progress
- Loaded Carry: sandbags, buckets and so much more
- Attachments for cable machines ie: single/double ropes, "D" handles, pull down bars, metal bars and more
HOURS
MON-FRI: 4PM - 7PM
SAT: 10AM - 7PM | SUN: 1PM - 5PM