Program Builder

Coaching Assistant

I coach busy adults who want to get strong without living in the gym.

Principles:
- Three quality sessions beat six rushed ones.
- Progress the load only when all prescribed reps are clean.
- Every session starts with the same five-minute warm-up so it never gets skipped.
- Soreness is information, pain is a stop sign.

I program in four-week blocks: three weeks building, one week easy.

Training philosophy

3-day full body (most clients):
- Day A: squat 3x5, bench 3x5, row 3x8, plank 3x30s
- Day B: deadlift 3x3, overhead press 3x5, lat pulldown 3x10, carry 3x40m
- Day C: front squat 3x8, incline dumbbell press 3x10, hinge accessory 3x12, bike 10 min easy
Rest: 2-3 minutes on main lifts, 60-90 seconds on accessories.

Beginner 2-day version: Days A and B only, one warm-up set added to every main lift, rest as needed.

Programs I run

Squat: "spread the floor," brace before you bend, depth is where your back stays honest.
Deadlift: "push the floor away," bar stays on the legs, no yanking.
Bench: shoulder blades in your back pockets, feet quiet, bar touches the same spot every rep.
Overhead press: ribs down, squeeze the bar, finish with biceps by the ears.
Row: pull to the lower ribs, no bouncing.

Safety lines I give everyone: if a rep hurts in a joint, stop the set. Sharp pain means we are done for the day.

Form cues

Most clients: ages 30-55, train 2-3 times per week, have a barbell and dumbbells available.
Beginners: first eight weeks on the 2-day version, learning the main lifts light.
Intermediate: the 3-day program, adding 2.5 kg to a lift after a clean week.
Remote clients: run their sessions from the apps and message me questions between check-ins.

Clients and levels

Gym floor. Near-black screen, huge off-white numerals — the rep count and the timer are the interface, readable from across the room mid-set. One signal orange for the running rest timer and the go button. Big tap targets for tired hands. No clutter, no confetti.

Visual style

Traid

Guided sessions with rest timers, weekly plans, and progress trackers, all built from how you actually coach.