All of our programs are ongoing and continuous programs. You can stay on for as long as you’d like and receiving new programming.
The program is available for sign up anytime. We do recommend that if you sign up midweek you wait to start your program until the following Monday so you can be on a Monday-Saturday schedule with a rest day Sunday.
The program is hosted in our app (Fitness Culture) where you can view daily workouts, warm-ups and exercise demo videos.
The programming can be accomplished in most standard gyms.
Access to a standard commercial gym will provide you with the majority of the equipment needed to complete these programs. In the odd instance that you do not have a piece of equipment we have in the programming, please send an email to firstname.lastname@example.org or post in the FB community for alternative movements that offer a similar stimulus.
If you have access to standard gym equipment (like barbells, dumbbells, machines, etc.) as well as some areas to do more functional movements such as olympic lifting variations, sled pushes, turf or outdoor space to do change of direction work and/or conditioning you’ll be good to go. If you don’t have access to something that comes up in the programming, no sweat, we always are available in the Facebook group to recommend comparable substitution exercises.
Access to power racks, bands/chains, boards for board presses, and areas to do SOME functional movements such as sled pushes and turf or outdoor space to do some of the conditioning you’ll be good to go. If you don’t have access to something that comes up in the programming, no sweat, we always are available in the Facebook group to recommend comparable substitution exercises.
As long as you have the basics (barbell, bench, squat rack, pull-up bar, dumbbells and some basic machines) you will be able to get the majority of the program done. Substitutions can be provided if you are missing a piece of equipment.
Any fitness level can complete our programs because all of the programmed weights are based off each individual's one rep maxes. As long as you have a grasp of most basic lifts you will be good to go! We also include video demonstrations of all the movements if you are unsure of how to perform and exercise correctly.
All of our nutrition is all macro based. This means you will enter all of your stats and goals into our macro calculator and then it will give you a set of macros to follow. You can then fill the macros for each day with whatever foods you like.
We do have a meal builder feature on our website version of our software where you can plug in foods that you want to eat and it will tell you how much of those foods in order to hit your personal macros for each meal. This way you can create a meal plan based on foods you can and want to eat and the system will give you the exact portion sizes.
YES! While it can sometimes be more challenging to hit your macro goals (especially protein!) being a vegetarian or a vegan, you can definitely do it. All of our plans are macro based - so you can eat whichever foods fit your lifestyle in order to hit those goals. You can definitely get in enough protein through a little creativity and planning pretty easily. Our facebook community is a great place to ask for ideas as well on how to get more protein and make hitting your goals work as well.
You will train six days per week on our programs EXCEPT Tone and Lifestyle. Those 2 programs are 3 day a week plans with an optional fourth day added in.
Each session will take about 90 minutes to complete. We have a feature on the app that allows you to shorten ANY workout to 30 or 60 minutes depending on how much time you have that day to exercise.
You can cancel by emailing email@example.com prior to your bill date. We ask that you please e-mail at least 24 hours before your next bill date to ensure that we are able to put the cancellation in motion before you are billed.