Helping my Tribe find Vitality...
High focus on building a solid foundation with single-sided and dual-handed movements using kettlebells and dumbbells. Progressive overload is applied to build strength in a 4-day program. Unlock and enhance your range of motion with two mobility days. This program can be done at home or, even better, outdoors when possible. All you need is a pair of light to moderate load dumbbells or kettlebells. This will allow you to maintain strength; having access to heavier loads will further enable you to build muscle alongside strength development.
This program builds on the foundation of the Beginners KB/DB program. It is designed to develop athletic strength and conditioning across a variety of arenas: football, baseball, martial arts, rugby, wrestling, CrossFit, and obstacle course racing. But please don’t let that deter you — if you’re simply looking to maintain, you can keep the loading light to moderate and still benefit greatly from this program. It’s perfect for anyone wanting to build a stronger, more capable body. Not only will this help keep injuries at bay, but it will also build confidence in your physical hobbies.
This program makes an excellent travel companion — it’s great for hotel gyms, apartment gyms, garage gyms, and of course, any big box gym.
Needed:
Ascending KB weights
Crossover Symmetry band system or resistance bands
Stability (Swiss) ball
Program type:
Progressive overload
Block-divided linear periodization
Rotating schedule:
3x/week strength
3x/week conditioning
2x/week mobility/recovery
One of Our Foundation Programs
This program is designed to support your fitness journey, helping you make continuous progress while developing strength, stability, and conditioning.
We’ve structured it with progressive overload using linear periodization. A strong emphasis on single and dual dumbbell-loaded movements allows you to build effectively without needing a fully equipped gym.
As the program advances, you’ll also incorporate tempo work—focusing on increasing time under tension for the muscles being trained. This includes developing strength through the eccentric phase of the lift, with an emphasis on isometric holds during the concentric phase. This approach significantly enhances your mind-muscle connection and improves control during your lifts.
Linear Periodization: A gradual increase in intensity while decreasing volume.
Equipment Needed:
Dumbbells
Barbell
Cable machine or pulley setup (resistance bands can be a substitute)
Resistance bands
Adjustable bench
Stability (Swiss) ball
Get the Mobility You Deserve with GTW!
GTW is your ultimate program for unlocking a stronger, more dynamic range of motion across every movement pattern. Unlike passive stretching alone, GTW helps you train mobility the right way—by actively engaging your muscles through their full range of motion.
Yes, stretching is valuable for keeping your body in tune—just like tightening the strings on a guitar or violin—but real, lasting mobility comes from training your body to create tension and force. This approach activates your muscles and trains your central nervous system to handle even the most challenging ranges of motion with control and confidence.
By combining passive ranges of motion (ROM) with active muscle engagement, GTW helps strengthen your muscles, tendons, and ligaments. Over time, this reprograms your body to move with greater ease and resilience, empowering you to tackle any challenge—whether you’re lifting, running, or simply living your best life.
Unlock Your Body’s Full Potential with This Dynamic Bodyweight Program!
This program is more than just a workout—it’s your go-to solution for prehab, rehab, and ongoing maintenance.
Relative (bodyweight) strength is the foundation of human movement. Your ability to move freely, fluidly, and confidently through space is essential for a healthy, vibrant life.
With this program, you’ll use your own body to build a rock-solid core-to-extremity foundation. Develop strength and control through a variety of functional movement patterns, including:
✅ Push-ups
✅ Pull-ups
✅ Squat variations
✅ Lunges
✅ Gait motion (walk, jog, run, sprint)
✅ Handstands and headstands
✅ Quadruped movements
Want even more? Add in optional tools like TRX or the Crossover Symmetry band system to supercharge your training.
Perfect as a standalone program or as an accessory to your current routine, this program helps you move better, feel stronger, and perform at your best—no matter your fitness level.
Get Ready to PUMP It Up!
This program is your ticket to achieving that lean, toned, beach-ready physique. Designed to ignite the muscle pump, it features moderate to heavy loading and higher rep ranges to maximize muscle definition and fullness.
Where You Can Train:
Whether you’re in a commercial gym, an apartment complex gym, or even a hotel fitness center, this program fits seamlessly into your lifestyle.
Equipment You’ll Need:
Cable machine
Stability (Swiss) ball
Dumbbells or kettlebells
Adjustable bench
Optional: barbell
TRX or rings
How It Works:
Progressive overload: Gradually increase the challenge to keep seeing results.
Volume and intensity: Focus on total reps and weight relative to your 3-5RM for maximum impact.
Undulating design: Keeps your workouts fresh with regular variations in intensity and volume.
Program Structure:
Train both your upper and lower body, rotating through a 4-day-per-week split for balanced, head-turning results.
Why Choose Pumpology?
It’s not just a workout—it’s your path to a lean, defined, and confident you. Let’s get you ready to shine on the beach and beyond!
$100/ single session
$760 for 8 sessions ($95/session)
$850 for 10 sessions ($85/session)
$900 for 12 sessions ($75/session)
*sessions are to be used within a 45 day period after purchase, no rollover*
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