Why Choose an

Online Program?

  • Have an idea of what you’re doing and just want a plan?

  • Don’t need the guidance of a personal trainer?

  • Need to change up your gym routine?

Then these pre-constructed programs are what you need!

Get access to the exclusive online training app I use called Trainerize and have your workouts delivered to you directly through the app.

Why choose a program from me and not download it from a free website?

Because you’ll be able to track your workouts in the app allowing me to follow your progress, provide guidance and encourage you along the way. This will help you to stay engaged, which leads to the results you’re looking for and deserve!

 
 
 
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10 Weeks to a Half Marathon*

This is a 10-Week Half Marathon training plan running 3-days per week.

The program is designed for the novice runner or intermediate runner who has taken some time off from running.

The program consists of three different runs; short, medium and long runs. All runs should be run at a comfortable, easy pace. The key to this program are the long runs, which build from 4 miles to 12 miles.

Have doubts you can’t run the entire time? No worries! Walk breaks are completely acceptable for those that need to take walk breaks. Don't be embarrassed if you need to walk either. I’ve been running for 13 years and still take walk breaks!

Rest days are also incorporated into the program to give your body a chance to recover from the weekly milage.

Have any other questions about the program or running a half marathon in general? You’ll have access to the Trainerize app for the full 10-weeks of the program and the ability to ask me questions through the app.

$49

 
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Beginner Strength Training Program*

This is a 12-Week strength training program working out 3 days per week.

  • Are you new to the gym?

  • Do you want to lose weight?

  • Do you want to change your body composition?

  • Do you want to add lean muscle?

I wrote this program specifically for those goals and this is a great starting point on your fitness journey!

The program is designed for the novice gym-goer; someone with little to no experience using dumbbells, barbells and machines. Gym access is needed for this program.

Don’t be fooled by the title though! This program will challenge you and make you aware of muscles you didn’t know you had!

The program is divided into 3 phases; each phase lasts 4 weeks. At the conclusion of this program you’ll have a great baseline level of strength and fitness to propel you to the next level!

Each week you’ll perform 3 different strength training workouts that I’ve custom designed. Two additional days of cardio exercise are also part of the program. You the freedom to choose whatever cardio activity you enjoy!

You’ll have access to the training app I use called, Trainerize (works on both Apple and Android platforms). Your workouts will be delivered through the app and you’ll have the ability to track your progress in “real-time”. Not familiar with any exercises? No problem! The app has detailed instructions and videos on each exercise assigned.

$149

 
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Intermediate Strength Training Program*

This is a 12-Week strength training program working out 3 days per week.

Do you want to:

  • add muscle

  • lose weight

  • change your body composition

  • get stronger

  • look leaner

If you answered “YES” to any of those goals, and have been working out consistently for a couple months, then this program is designed for you!

Designed for the gym-goer who has some familiarity with working out. Knowledge of working with dumbbells, barbells, kettlebells and cable machines is recommended but not necessary. Access to a gym is needed for this program.

This program is perfect for building off of my Beginner Strength Training Program. The program is divided into 3 phases; each phase lasting 4 weeks. At the end of the program you’ll see improvements in strength as increased muscle-mass, definition and fat-loss!

Each week you’ll perform 3 different strength training workouts that I’ve custom designed. Two additional days of cardio exercise are also part of the program. You the freedom to choose whatever cardio activity you enjoy!

You’ll have access to the training app I use called, Trainerize (works on both Apple and Android platforms). Your workouts will be delivered through the app and you’ll have the ability to track your progress in “real-time”. Not familiar with any exercises? No problem! The app has detailed instructions and videos on each exercise assigned.

$149


 
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Intermediate Lower Body (4-Day Split)*

This is an 8-week strength training program working out 4 days a week.

Designed for the individual who has an intermediate level of strength training and is familiar with their way around the gym.

This program delivers a full-body transformation with a little extra something for the legs and glutes.

This program lasts for 8 weeks and includes: - 4 workouts (Day 1 - lower body; Day 2 - upper body push; Day 3 - lower body 2; Day 4 - upper body pull) split over the week on Monday, Wednesday, Friday, and Saturday respectively.

Assessments at the start, week 5, and upon completion of week 8.

$99


Intermediate Upper Body (4-Day Split)*

This is an 8-week strength training program working out 4 days a week.

Designed with intermediate clients in mind, this program offers a full-body transformation with a focus on the upper body.

This program lasts for 8 weeks and includes:
- 4 workouts (legs; chest & triceps; back & biceps; shoulders + abdominals) split over the week on Monday, Tuesday, Thursday, and Friday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

$99


Advanced Lower Body (5-Day Split)**

This is an 8-week strength training program working out 5 days a week.

Designed for your advanced clients, this program delivers a full-body transformation with a little extra something for the legs and glutes.

This program lasts for 8 weeks and includes:
- 5 workouts (upper body push; lower body; circuit; upper body pull; lower body - glutes) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

$99


Advanced Upper Body (5-Day Split)**

Designed with advanced clients in mind, this program offers a full-body transformation with a focus on the upper body.

This program lasts for 8 weeks and includes:
- 5 workouts (full body A; lower body strength; full body circuit; full body B; upper body) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

$99


*These programs are designed for the individual with no known injuries or medical conditions that include but are not limited to those that alter heart-rate. Not recommended for women who are pregnant. Please consult your physician prior to starting any exercise program.

***All sales final. This is a one-time, non-refundable purchase. Access to the TheUptownTrainer.com app will discontinue at the end of your program.