Woah…. This 2x day program is no joke… Designed with the physique/ true body builder in mind, this program takes influence from all the greats in the fitness industry and combines it with my own expertise on muscle building and kinesiology to deliver you a truly one of a KIND 2x day routine that will bring you closer to reaching your ultimate physique goals. HIT EM WITH ANOTHER BLUEPRINT! LETS GOOOOOO! ZOOOOM! Zaddy Split is the perfect 7 day split routine to maximize your growth potential without the use of PEDs. This program allows enough rest between muscle groups before being targeted again. Also crafted to avoid targeting a muscle region back to back to eliminate the potential of overuse. Accompanied by a set/rep scheme to accelerate hypertrophy and strength gains, Zaddy Split is THE program to get you well on your way to ZADDY STATUS! Program length: 4 Weeks Ideal participant: 2 yrs previous workout experience, any gender Age range: 18-40 Location: Gym w/ well vers equipment Equipment Highlight: barbells for bench, row, squat. Smith machine. Goal: Physique/ body building competition

-1 Month -5,600+ Crunch Variations -Progressing from 200 crunch variations in WEEK 1 to 500+ crunch variations by WEEK 4 -All online through Trainerize! -Exercise Videos & Instructions -CASH PRIZES FOR TOP 3 COMPETITORS!

ARE YOU READY TO FEEL THE AB-FECT?! FINALLY! A truly functional core program… This is an 8 week ABS & HIIT Cardio ONLY Program! Equipped with the function, variation, and intensity to turn you into your very own AB DADDY or AB MAMA! The AB circuits will build in intensity as the program and you progress. Varying in style and exercises, you will NOT be repeating any circuits throughout the program. I will consistently deliver you something new to ensure muscle confusion and excitement for the next challenge whether that be switching the circuit style, the exercises, or the intensity. Your HIIT Cardio will consist of either a 1:1 or 2:1 ratio of High Intensity / Low intensity. Performed on any cardio machine you like. HOWEVER! The treadmill will be best form for this program as the rotation while you run will aid in slimming you down and getting those abs to POP POP POP! As well as, forcing hip extension to elongate your hip flexors and combat a sedentary lifestyle. NOT ONLY will this program provide you the tools to get the waistline of your dreams, but it also confronts the quintessential lifestyle conundrum of our era… being sedentary and the musculoskeletal repercussions of a mostly sedentary lifestyle. The grand purpose of this program is not just to deliver some AB workouts, anyone can do that. The purpose here is to make it aesthetic and functional. So. I ask again… ARE YOU READY TO FEEL THE AB-FECT?! LIGHTS, CAMERA… AB-FECT! Program length: 8 weeks Ideal participant: Any and all looking to gain functional aesthetics in their core Age range: 16-65 Location: At home or a gym studio Equipment Highlight: minimal; light weight barbell, med ball, stability ball, light DBs, small plates, mini bands Goal: Functional core strength & aesthetics

BOY BOOTY CLUB WHAD UP! BOW BOW BOW! Welcome to ATFR or ASS TIGHT, FIT RIGHT! ATFR is damn near guaranteed to get that ASS TIGHT AND THAT FIT RIGHT BABY! All you gotta do is follow along and do your BEST! The primary focus of this program is in the name! This program is going to focus on building THICKNESS in the glutes/ legs. A collection of some of my best of the best leg days with reps/sets aligned to get you GROWING DAS BOOTY Program length: 4 weeks Ideal participant: 6mo-1yr previous workout experience, any gender Age range: 18-45 Location: Gym w/ vers equipment Equipment Highlight: hip thrust machine, cable machine for kick backs, bands

BOOTY CLUB WHAD UP! BOW BOW BOW! Welcome to ATFR or ASS TIGHT, FIT RIGHT! This program is for my aspiring baddies tryna make some SHAKE! ATFR is damn near guaranteed to get that ASS TIGHT AND THAT FIT RIGHT BABY! All you gotta do is follow along and do your BEST! ATFR is the perfect program to get you THICK THICK MAMA! Combining my BEST leg day workouts that will have you walking away with some NEW STANK in your WALK! THIS IS IT! THIS IS THE BLUE PRINT! COME THRU CHEAT CODES! -2x Resistance Training BOOTY & ABS -1x Circuit Style BOOTY/ ABS/ CARDIO -1x Full Upper Body & Cardio Program length: 4 weeks Ideal participant: 6mo previous workout experience, any gender Age range: 18-45 Location: Gym w/ vers equipment Equipment Highlight: hip thrust machine, cable machine for kick backs, bands

Welcome to ATFR - Lvl 1 Or ASS TIGHT, FIT RIGHT! Very similar to ATFR BOYZ/ GYALZ… BUT in this program we are working out ***3x week for 4 weeks*** - 2x Booty & Ab days - 1x Circuit (booty focus) This program is a PREP for the more challenging ATFR BOYZ/GYALS.. One thing is STILL for certain.. THAT ASS WILL BE LOOKIN TIGHT AND SITTIN RIGHT! COME ON BOOTY CLUB! Program length: 4 weeks Ideal participant: ZERO previous workout experience, any gender Age range: 18-45 Location: Gym w/ vers equipment Equipment Highlight: hip thrust machine, cable machine for kick backs, bands

YO YO YOOOOOO! Welcome one and welcome all to - BAD BITCH FITNESS - BBF is exactly what it sounds like! This program is for the baddies who wanna get their bad bitch work in! BBF is meticulously scripted to get you that bad bitch hour glass figure This prescription is for ALL the girlies who are already gym queens all the way to the girlies trying to make something happen! BBF is a spread of my best studio circuit style HIAIT workouts followed by HIIT cardio training on some form of cardio equipment; (treadmill, stair stepper, elliptical, etc..) HIIT will be performed at a MAX of 15 min to preserve muscle mass and shed the undesirables. You will be using dumbbells, light weight barbells, bands, bench, and your own body weight for circuit training. (If you don’t know what HIAIT is… peep the youtube to find out!: (link coming soon!) The framework is laid out right here for you with written and video instructions to all exercises all you have to do is put the work in SIS! BBF WILL CHALLENGE YOU LIKE NO OTHER PROGRAM HAS BEFORE Whether you are a model trying to tighten TF up, a seasoned studio girly looking for some spice, a big girl looking for direction, or an aspiring BAD BITCH! FINALLY A PROGRAM FOR THE GIRLS Program length: 4 weeks Ideal participant: 1-2 yr previous workout experience, any gender Age range: 18-50 Location: Studio or home Equipment Highlight: mini barbells, platform, booty bands Goal: Booty & Waist toning, runway model physique

BAD BITCH FITNESS LVL 1 - Hey, heyyyy! Welcome one and welcome all BADDIES! “ Faith backed by desire is the staring point for which any bad bitch must start” - Jefferson Pereira This is an introductory BBF if you already a BADDIE B go ahead and proceed to “BBF - AF” - TRUST THIS STILL GOT THE HEAT MAMA xD AND HERE IT IS ASPIRING BADDIE! This program is for the baddies who wanna get their bad bitch work in! BBF is meticulously scripted to get you that bad bitch hour glass figure This prescription is for ALL the girlies who are already gym queens all the way to the girlies trying to make something happen! ** Working out 3x/wk for 4 wks ** M/W/F ** BBF is a spread of my best studio circuit style HIAIT workouts followed by HIIT cardio training on some form of cardio equipment; (treadmill, stair stepper, elliptical, etc..) HIIT will be performed at a MAX of 15 min to preserve muscle mass and shed the undesirables. The framework is laid out right here for you with written and video instructions to all exercises all you have to do is put the work in SIS! BBF WILL CHALLENGE YOU LIKE NO OTHER PROGRAM HAS BEFORE Whether you are a model trying to tighten TF up, a seasoned studio girly looking for some spice, a big girl looking for direction, or an aspiring BAD BITCH! FINALLY A PROGRAM FOR THE BADDIES Program length: 4 weeks Ideal participant: ZERO previous workout experience, any gender Age range: 18-50 Location: Studio or home Equipment Highlight: mini barbells, platform, booty bands Goal: Booty & Waist toning, runway model physique

AYE YOOOO! Welcome to Big Bro, Cunt Twist - which is EXACTLY what it sounds like haha! The highlighting focus of this program will be obtaining a BIGGER CHEST & a JUICY MUSCLE BOOTY! I introduce to you my rendition of the classic “big bro” split and I make it CUNT with added HIP THRUSTS and a stronger all around emphasis on leg training PERIOD. Glutes are worked 2x week in conjunction with either quad or hamstring based movements. Your upper body days will have muscle pairings as well like; Chest & Back or Chest & Armzzz! I never liked dedicating one day to a specific muscle especially when we can get A LOT MORE VOLUME out of that week of workouts if we include a pairing or two… Duh.. If you’re loving the sound of this already I don’t blame you but hold on there SIS! This program should only be performed by the exerciser who already has a strong background with working out and going to the gym. This is an ADVANCED PROGRAM where you are training HARD 5x WEEK, that’s NO JOKE! Program length: 1 month Ideal participant: 1-2 yr previous workout experience, any gender Age range: 18-45 Location: Gym with vers equipment Equipment Highlight: hip thrust machine, smith machine that goes all the way down

WELCOME TO BIG SETS, BIG REWARDS! Big Sets, Big Rewards is a full body workout performed 4x per week. Each day you will be challenged anteriorly and posteriorly in your upper and lower body to provide balance. Working both agonist and antagonist muscle groups so by the time you finish your workout you leave the gym feeling like an accomplished badass. For this program, I pair an BIG upper body movement with a BIG lower body movement. Working either anterior to posterior or posterior to anterior. Ex: barbell row x squat or deadlift x bench press Each workout day you will perform 7 working sets which will include 2 big lifts and an accessory lift. You will also perform no more than 20 min of HIIT cardio training (see the days workout for more details). Performing NO MORE THAN 20 MINUTES of cardio will maintain your muscle mass and will target fat loss only. Anything more than 20 min and you will also be burning away at muscle which is not what we want! This program is designed to be challenging and progress in difficulty as the days and weeks go on. This is a great program for someone with moderate amount of exercise experience but can be performed by a novice exerciser or someone who is much more advanced as the program is laid out to progressively challenge the any user. In conclusion, this program will be tough, it will be hard work, but that is the only way we get shit done! You will execute 7 working resistance sets followed by moderately intense cardio. All of this = the strongest and most snatched you have ever been =) LETS FUCKING GOOOOO! Program length: 8 weeks Ideal participant: 6mo-1yr previous workout experience, any gender Age range: 18-55 Location: Gym Equipment Highlight: barbells for bench, row, squat. Smith machine. Goal: weight loss, adherence, novice

OOOO, see that girl, watch that scene, DIGGING THE CIRCUIT QUEEN! PRANCE GAY BOY PRANCE! Circuit Queen is one of my absolute favorites for getting ABSOLUTELY SNATCHED and that BOOTY POPPIN This program is inspired and designed for the circuit queen, the only fans twink, the drag queen, and all the other gay boys of this world! A PRESCRIPTION for ALL the queens! ** Working out 4x/wk for 4 wks ** M/T/Th/F ** Circuit Queen is a spread of my best studio circuit style HIAIT workouts followed by HIIT cardio training on some form of cardio equipment; (treadmill, stair stepper, elliptical, etc..) The program is designed to be done at home or at the gym, its also a great tool to have in your pocket as a fast workout to hit before your night out ;) HIIT will be performed at a MAX of 15 min to preserve muscle mass and shed the undesirables. You will be using dumbbells, light weight barbells, bands, bench, and your own body weight for circuit training. (If you don’t know what HIAIT is… peep the youtube to find out! The framework is laid out right here for you with written and video instructions to all exercises all you have to do is put the work in SIS! TRULY A PROGRAM FOR THE QUEENS Program length: 4 weeks Ideal participant: Twink - Bear Age range: Circuit forever bitch Location: Studio or home Equipment Highlight: mini barbells, platform, booty bands Goal: Booty & Waist toning, model physique, skinny legend realness

MALE MODEL AESTHETIC or MMA If you want to look like a model, you need to train like a model. You do that by embodying sexy with every repetition. Whenever I’m lifting, the only thought in my head is “SERVE SEXY”! Serving SEXY here, will teach you how to serve sexy out there. It’s all about establishing an “I’m that bitch mindset” with everything that you do. Especially working out. These thoughts coupled with the dopamine rush you feel from completing a work out knows no bounds. You literally feel unstoppable… If you feel sexy, you will exude sexy. I like to use the word sexy because of everything else that comes along with feeling sexy. Confident, driven, motivated, beauty, power, an icon etc. To truly conquer MMA whether you are a model or not is to embody sexy. This is a program to get you to achieve a male model aesthetic after all… you know that ish is sexy xD BITCH! You know I’m sexy hahaha! Other than the obvious, I would also HIGHLY recommend this program for any young man starting their exercise journey as it will establish an excellent framework for future success. I love how the discipline, drive, and euphoria of training parallels into EVERY OTHER ASPECT OF YOUR LIFE. This is why this program can be used for anyone. Program length: 8 weeks Ideal participant: Anyone looking to get shredded while building muscle in the process Age range: 18-40 Location: Gym w/ well vers equipment Equipment Highlight: Barbells, power squat machine, belt squat, treadmill Goal: Model physique, strength/ hypertrophy build

A comprehensive 8-week physical therapy protocol designed to relieve pain, increase range of motion, and to strengthen key areas to ensure good posture and reduce symptoms associated with tech neck posture. Protocol includes: - Expertly demonstrated self massage techniques to alleviate discomfort - Tailored stretches to increase flexibility and mobility - Endurance based strengthening exercises targeting specific muscles for improved posture and long term relief. Whether you are currently experiencing discomfort with tech neck posture or you would like to prevent tech neck all together, this protocol provides an easy to follow routine grounded in evidence based best practices to get you functioning at your best.

‘Total Posture Correction’ is a preventative physical therapy rehabilitation protocol which will guide you towards achieving excellent posture and optimizing the function of your movement. Incorporating various strengthening, stretching, mobility, and stability exercises at specific sites in the body to combat musculoskeletal dysfunction and limitation. Starting at the hips, then we proceed to targeting giant/ankle, the thoracic spine, and cervical spine. As well as a list of truly functional core movements. All working together to build a stronger foundation and to counter the societal norm posture of a forward neck, rounded shoulders, excessive pelvic tilts, and aberrant movement of the lower extremities. - The musculature surround the hips, your glutes, abdominals, low back, hip flexors; is the definition of your functional core. If we can control and manage this area, everything above and below will be better suited to fall into place. That’s why it is the main focus. We will take action here by incorporating mobility and strengthening exercises to alleviate pain, increase range of motion, and to add strength where we need it. - Next we will proceed to optimizing your gait and ankle. I will demonstrate what a proper gait (walk) pattern looks like and how to obtain it. As well as balance, strength, mobility, and flexibility exercises for the ankle to maximize the joints function. - We will follow this same pattern for the thoracic and cervical spine. Adding strength and stability where we need it, mobility and flexibility where we want it. - Lastly, I provide a full list of truly functional core movements to aid in the stability and function of the lumbar spine. My favorite quote as it relates to physical therapy is “death by a thousand cuts” this is in reference to the poor musculoskeletal strategies and movement patterns we may perform which then lead to more serious musculoskeletal dysfunctions, limitations, and illnesses. To really optimize the body, to be strong, be mobile for the long term, you need to address good posture as well as the strength and length of certain muscle groups. This is the primary and beginning focus if you truly want to function well into later stages of life. ‘Total Posture Correction’ is a protocol which should be used and referenced for life! This is not a one and done protocol, it’s designed to be simple enough to learn and direct enough to enforce the excellent posture and correct movement patterns that we do want. This is the foundation, learning these principles will better equip you for your other workouts and workouts. Of course I cannot promise you that you will never be injured in your life, sometimes unfortunate things happen that are out of our control. However, I can guarantee that the person who is strong prior to the injury will have a much better prognosis and recovery time than the person who is sedentary. This is just another reason why I created this protocol. To not only combat musculoskeletal dysfunction and bad posture, but to also aid in the chance that we do get injured. Here we go friends! Lets function!

ZOOOOM! Zaddy Split is a meticulously crafted 7 day split routine to maximize your growth potential without the use of PEDs. This program allows enough rest between muscle groups before being retargeted to eliminate the potential of overuse. Accompanied by a set/rep scheme to accelerate hypertrophy and strength gains, Zaddy Split is THE program to get you well on your way to ZADDY STATUS! Program length: 6 weeks Ideal participant: 1yr previous workout experience, any gender Age range: 18-45 Location: Gym w/ well vers equipment Equipment Highlight: barbells for bench, row, squat. Smith machine. Goal: Muscle gain, Strength gain, Aesthetic