Program Details - Starts Today!

Who it's for

A beginner course for men and women that requires minimal home equipment


  • Build Muscle
  • Get Stronger
  • Feel Better


  • Duration: 13 weeks
  • Starts: Now
  • Ends: April 23rd, 2018


  • Access to dumbbells and/or kettlebells in varying weights
  • Train 3x a week
  • Track workouts and communicate regularly with the team and coach
  • Ability to send "form check" videos to the coach if necessary

What You Get

  • A workout template scaled to your fitness level
  • Additional "bonus" workouts with videos to keep things fun and interesting
  • Accountability from your coach and the rest of the team
  • Quick answers to questions about the program and general fitness questions
Join Now

$30/ MO


Have limited access to equipment? This is a simple novice strength progression using only dumbbells and bodyweight exercises. Start with 5 pounds or start with 50. Build muscle and get stronger.



What kind of equipment do I need?
You'll need access to dumbbells with weights that will be challenging for you to complete sets of 5-10 reps for varying exercises. Having 5 pound increments (like 10, 15, 20, 25...) available is best, but we can modify the program to work with 10 pound increments or other situations.
Do I need lifting experience to start the program?
No lifting experience is necessary. If you don't have any experience, the first thing we'll do is work to figure out a good starting weight, and make sure that you understand all the basics of performing the exercises.
What happens if I miss a workout?
Usually you can just start right back up with the workout you missed. If you miss several in a row, we can adjust the program for the time you missed.
Does this come with a diet plan?
There is no diet plan included, but we can work through some basic dietary needs to maximize the effectiveness of the program.

Stephen Kostas

Fit and Strong done Simple

I started my own fitness journey almost five years ago. Since then I've brought many friends and family members along with me to hit our goals together. Let me help you hit your goals too.