The work, offered three ways.
Each program is forged from your intake, built to your body, your goals, your gym. Choose the level of coaching you need; the work is yours either way.
The Starter Protocol
A custom 8-week program, written from your intake. PDF delivery in 24 hours. For lifters who already know how to train and want a smart plan to run.
- · Custom 8-week program
- · Built around your equipment and schedule
- · Hip-safe and injury-aware programming
- · Branded PDF, 24-hour delivery
Adaptive Coaching
Custom programming with messenger access. Form-check video review twice a week. Friday async check-in. For lifters who want eyes on the work.
- · Everything in Starter
- · Messenger access (DM-style)
- · Two form-check videos per week
- · Friday async check-in
- · Programs adjusted weekly to your progress
Premium Coaching
Weekly 15-minute calls. Custom training and nutrition. Priority messenger response. For lifters who want the closest possible coaching relationship.
- · Everything in Adaptive
- · Weekly 15-minute video call
- · Custom nutrition guidance
- · Priority messenger response
- · Quarterly review and reset
Questions worth answering.
How is the program built?
Every program begins with the intake form. Your equipment, your goals, your injuries, your schedule, your training history. The program is forged from those answers using the Dog House framework: the principles, the tier of coaching you have chosen. It arrives in 24 hours as a clean PDF you can open on your phone or print.
What if I have never trained before?
Welcome. The intake includes a section for training experience, and the program will be built to your starting point. Beginners get more emphasis on movement quality, longer warmups, and a slower progression curve. The work is the same; the dose is different.
What if I have an existing injury or a medical condition?
The intake asks about injuries, surgeries, and conditions in detail. The program is built around them, not in spite of them. If you have something serious, the program includes specific work-around protocols. I am not your physician. If you have anything diagnosed and unmanaged, please clear training with them first.
Why three tiers and not one?
Different lifters need different things. Some have done this for years and want a smart plan they can run independently. Some want check-ins and form review. Some want close coaching with calls and nutrition. Same craft, different levels of contact.
Can I upgrade or downgrade tiers later?
Yes. If you start with the Starter Protocol and want messenger access later, the difference is credited toward Adaptive Coaching. If you outgrow Premium, you can step down. The work is the priority; the structure should serve it.
Is there a refund policy?
The Starter Protocol is non-refundable once the program has been delivered, since it is a custom one-time deliverable. Adaptive and Premium can be canceled month-to-month before the next billing cycle. If something is genuinely wrong with the work, message me directly and we will make it right.
How do I apply?
Click Apply. Fill the intake honestly. The program is only as good as the information it is built from.