Advanced Program

This 4-day advanced training program is built for people who want more structure, more progression, and more intensity in their workouts while still maintaining proper recovery and balance.

The focus of this program is to improve strength, build lean muscle, enhance body composition, and create long-term results through controlled, effective training sessions.

Expect workouts to last around 45–60 minutes with a strong emphasis on exercise quality, progressive overload, and consistency over time.

To support recovery, performance, and muscle growth, most active women maintain their weight around 1,800–2,400 calories per day, while most active men maintain around 2,300–3,000 calories daily depending on activity level, muscle mass, lifestyle, and goals.