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Follow our training programs in a self guided or trainer customized plan
Self Guided Plans
Get Ready For Your Next Fitness Event
Who is this program designed for?
Someone with some previous athletic experience looking to get ready for a fitness competition
Training Volume and Style
3 Days of Lifting, Skill, and High Intensity Workouts
2-3 Days of Cardio/Aerobic Capacity
~60-75 Minutes Per Training Day
Gym Requirements
Full Access to Gym Equipment Required: Barbell, Plate Weights, Dumbbells, Plyo Boxes, Rower, Ski Erg, and Fan Bike
What’s Included?
+Daily Training Plan
+Cerus Community Channel
+App that tracks weights, sets, time
+Video Samples of Lifting Movements
Sample Day
Warm Up (15 Mins)
Row 3 Mins
3×5 Shoulder Stability Drills
3X5 Bodyweight Movements
Lifting
6X Variable Deadlift Progression
10X 1 Deadlift at 80% of Max
3 X 10 Single Arm Bent Row
Skill
5 Mins Ski Erg Technique Work
5x 250m Ski Erg Time Trial
Workout
AMRAP 15 (As Many Rounds as Possible in 15 Mins)
10/8 Cal Ski
4 Burpees Over Bar
4 Deadlift at 50% of 1RM
Get started from square one
Who is this program designed for?
Someone with little to no experience looking to get started.
Training Volume and Style
~30-60 Minutes Per Training Day
3 Training Days Per Week
Strength Circuits, Cardio and HIIT Style Workouts
Gym Requirements
Equipment required: 2 Dumbbells, Box or Bench, Jump Rope, Resistance Band and 10X10′ Open Space.
What’s Included?
+Daily Training Plan
+Cerus Community Channel
+App that tracks weights, sets, time
+Video Samples of Lifting Movements
Sample Day
Warm Up: 10 Minutes
3X10 Banded Walks
3X10 Pushups
3X10 Dumbbell Deadlift
3X10 Glute Bridge
Perform as a circuit 3X (16 Mins)
1. 60 Seconds of Burpees
2. 60 Seconds Jump Rope
3. 60 Seconds of Box Jump Overs
4. 60 Seconds of Sit Ups
Women Who Want to Look and Feel Stronger
Who is this program designed for?
Women ages 15 to 80, Intermediate Level of Experience and Ability
Training Volume and Style
46 to 60 Minutes of Lifting
3 to 5 Times Per Week
Gym Requirements
Full Access to Gym Equipment Required: Barbell, Plate Weights, Dumbbells, Plyo Boxes, Benches
What’s Included?
+Daily Training Plan
+Cerus Community Channel
+App that tracks weights, sets, time
+Video Samples of Lifting Movements
Sample Day
Superset 1
3×10 Barbell Front Squat
3×10 Dumbbell Rear Foot Elevated Lunge
Rest 90 Seconds
3×12 Hip Abduction
Superset 2
3X10 Sumo Squat + Pause
3X10 Jump Squat
Rest 90 Seconds
3X10 Squat + Lunge
3X20 Dumbbell Calf Raise
3x 20 Dead Bug
3x 60 sec Hollow Body Hold
All Levels of Ability Looking to Train for Deka Strong
Who is this program designed for?
All levels of ability looking to prepare for a Deka Strong Event.
Training Volume and Style
45 to 60 Minutes of Training
4 to 5 Times Per Week
Gym Requirements
Full Access to Gym Equipment Required: Ski Erg, Fan Bike, Rower, Box, Dumbbells, RAMs, Sleds and Med Balls
What’s Included?
+Daily Training Plan
+Cerus Deka Community Channel
+App that tracks weights, sets, time
+Video Samples of Lifting Movements
Sample Day
Do the following stations for time and take 90 seconds of rest before completing the next set. Complete 3 total sets of each station, take a couple minutes to rest and then move onto the next station when you are feeling recovered. Be sure to record your times on how long each set of the station took you and log that in the comments. For RAM Lunges & Burpees, RAM must be placed down per comp standards for time to stop.
Rest 90 sec between setsRest 90 sec between setsRest 90 sec between setsRest 90 sec between setsTrainer Guided Custom Plans
See significant total body Muscle Growth
Who is this program designed for?
This program is designed for anyone looking to take their training to the next level. Tired of working out, only to see moderate gains? Then this is the program for you. It’s time to dig deep and make the progress in your physique that you desire. This program will help you burst out of a plateau, build on gains you’ve already made, and give you an edge in the gym, while providing results you can see!
Training Volume and Style
Training volume will be moderate to heavy with either 4 or 5 lifting days (60-120 minutes/workout) and progressive cardio recommendations.
Will involve complex sets, drop sets, tempo, double contractions and much more. Train like a pro.
Gym Requirements
Basic Gym Equipment Necessary:
Dumbbells, medicine balls, barbell, plate weights, kettlebells, cable machine, squat rack, treadmill/stairmaster, etc.
What’s Included?
+Daily Training Plan Customized to Your Goals
+Cerus Community Channel
+App that tracks weights, sets, time
+Video Samples of Lifting Movements
+Weekly 15 Min Call With Trainer
+Daily Email/Text Access to Trainer
+Nutrition Guideance/ Macro Targeting
Sample Day
Dumbbell Incline Bench Row
4 sets x 12,12,10,10 (good pause at the top and then slowly release)
Rest 90 sec between sets
Dumbbell Bent Over Row
4 sets x 15,12,10,10
Rest 90 sec between sets
Dumbbell Single Arm Preacher Curl
4 sets x 12,12,10,10
Rest 90 sec between sets
Barbell Skullcrusher
4 sets x 15,12,10,10
Rest 90 sec between sets
Dumbbell Alternating Hammer Preacher Curl
3 sets x 15,12,12 each arm
Rest 90 sec between sets
Straight Arm Pulldown
4 sets x 12,12,10,10 (slow and controlled)
Rest 90 sec between sets
Dumbbell Tricep Kickback
3 sets x 15,15,12 (slow and controlled)
Rest 90 sec between sets
StairMaster Results: 4 Ways the Stair Machine Transforms Your Body
1 set x Steady state the whole time, calorie goal of 100+
Rest 10 min between sets
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