Training Hub
Pick Your Program
Women's: 4 phases. Men's: 4 phases. Plus Shawn's own. Pick up where you left off.
Women's · Strength & Shape
Glutes · Back · Shape · Conditioning · 4 Phases
1
Phase 1 · S&S
Foundation
Learn the movements, build your base. Gym and home options available. 4 days, 4 weeks — your starting point.
4 days · Weeks 1–4 Open →
2
Phase 2 · S&S
Build
Progressive overload kicks in. Glutes twice, upper body twice — heavier loads, bigger results.
4 days · Weeks 5–8 Open →
3
Phase 3 · S&S
Refinement
Refine the shape. Own the strength. Higher volume, supersets, detail work — the physique comes into focus here.
4 days · Weeks 9–12 Open →
∞
Lifestyle · S&S
Lifestyle
Sustain what you've built. 4 days, sustainable loads, ongoing progressive overload. No end date — this is the lifestyle phase.
4 days · Ongoing Open →
Men's Program
Push · Pull · Legs · V-Taper · Strength · 4 Phases
1
Phase 1 · Men's
Foundation
Push, Pull, Legs, Full Body. Learn every movement, build control, and establish the base for real physique change.
4 days · Weeks 1–4 Open →
2
Phase 2 · Men's
Build
Machines, cables, heavier loads. This is where physique changes become visible — size, width, and definition all in one phase.
4 days · Weeks 5–8 Open →
3
Phase 3 · Men's
Refinement
Five days. V-taper specialization, giant sets, upper-body frequency. The physique gets shaped and refined here.
5 days · Weeks 9–12 Open →
∞
Lifestyle · Men's
Lifestyle
Sustain what you've built. 5 days, Push · Pull · Legs · V-Taper · Lower Detail. No end date — this is the lifestyle phase.
5 days · Ongoing Open →
Briana's Program
Machines & cables · Mon–Fri · weights-free Wednesday
★
Briana · Machines & Cables
Same Work, Better Tools
Phase 3's 73 weekly sets, rebuilt without a single barbell. Lift Mon/Tue and Thu/Fri; Wednesday is cardio and mobility with no weights, so you keep the weekday habit and never stack more than two lifting days in a row.
Mon–Fri · 73 sets · ongoing Open →
Shawn's Program
Push · Pull · Legs · Upper · Lower · 5 days
25
Phase 25 · Shawn
3D Thickness & Detail
Bigger quads, thicker lower lats and back, a rounder chest, capped shoulders and stronger calves — while holding the V-taper. Every day ends on a finisher.
5 days · 6–8 weeks Open →
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Each phase picks up right where you left off.