The 8-Week PCA Program Part 1 is a high-energy fitness plan to boost strength and endurance. It includes three 45-60 minute weekly workouts targeting core, upper body, lower body, and endurance, with rest days and light walks. Split into two phases, it preps for Part 2, with warm-ups, stretches, and optional plyometric workouts in weeks 4-8. Gym access is required, and 24/7 in-app support is provided.

Ideal Participant:

Best for former college athletes or fit individuals who are disciplined, motivated, and seek a challenging gym-based program to boost strength and stamina. They value personalized guidance, flexible scheduling, and a clear path to advanced training (Part 2).

The 8-Week PCA Program Part II is a dynamic fitness plan for Part I graduates, enhancing strength and endurance. It features three 45-60 minute weekly workouts targeting core, upper body, lower body, and endurance, with rest days, light walks, and an optional plyometric/mobility session. Split into two phases, it includes warm-ups, stretches, flexible scheduling, and 24/7 in-app support from Francis. Gym access is required.

Ideal Participant:

Best for former college athletes or fit individuals who completed Part I, are disciplined, and seek to maintain high-level performance. They are motivated, accustomed to structured training, and value a challenging gym-based program with personalized guidance and flexible scheduling to enhance strength and stamina.

The 8-Week PCA Program Part III is an advanced fitness plan for Part II graduates, designed to maximize strength and endurance. It features three 45-60 minute weekly workouts with lower reps and increased weight to build maximal strength, targeting core, upper body, lower body, and endurance. The program includes rest days, light walks, an optional plyometric/core session, and is split into two phases. It offers warm-ups, a full body foam roller guide, flexible scheduling, and 24/7 in-app support from Francis. Gym access is required.

Ideal Participant:

Best for former college athletes or fit individuals who completed Part I, are disciplined, and seek to maintain high-level performance. They are motivated, accustomed to structured training, and value a challenging gym-based program with personalized guidance and flexible scheduling to enhance strength and stamina.

Fitness Flow for Beginners is an 8-week program with two phases, using minimal equipment. Phase 1 introduces exercise movements with strength training and a cool-down, while Phase 2 adds cardio. Workouts begin with core exercises, followed by upper/lower body strength movements. Equipment needed: light dumbbells (5-30 lbs), a sturdy chair, an open area for core work, and a countertop for incline pushups.

Ideal Participant:

Best for beginners or those with limited fitness experience who want to build strength and confidence with minimal equipment. They are motivated, prefer structured home-based workouts, and appreciate a progressive program that introduces exercise fundamentals before advancing to high cardio and more complex movements.

The Custom 8-Week VIP Fitness Program is a personalized plan tailored to your needs and goals, created within one week. It features dynamic workouts with ongoing adjustments, 24/7 in-app messaging with fitness guide Francis, and a weekly 30-minute phone call for check-ins and support.

Ideal Participant:

This program is ideal for dedicated individuals seeking a highly personalized fitness experience. Perfect for busy professionals, athletes, or anyone with specific goals (e.g., weight loss, strength, or recovery), who value tailored guidance, flexibility, and direct access to expert support. They are committed, responsive, and appreciate the VIP treatment of weekly calls and constant messaging access to optimize their results.