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

Traid

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