Beginners Workouts
Foundational programs for those new to strength training — learn proper form, build base strength, and develop training habits.
6 Workouts
Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Football Youth Development
Age-appropriate strength training for young footballers (14-18). Build foundational strength, develop movement skills, and reduce injury risk without compromising growth. Focus on bodyweight mastery, coordination, and building the athletic base for a long career.
Upper Lower Split
The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.
Dumbbell Only Mass Builder
Build serious muscle with just a pair of dumbbells. Perfect for home gyms or when the gym is crowded. This program proves you don't need fancy equipment to build an impressive physique.
GZCLP
Cody Lefever's tiered approach to strength training. T1 for heavy compound work, T2 for volume, T3 for accessories. Intelligent progression that adapts when you stall.
Tennis Beginner Foundation
Build the foundational strength and conditioning for recreational tennis players. Focus on shoulder stability to prevent common injuries, leg strength for court coverage, and core stability for balanced strokes. Perfect for club players looking to improve their game and play injury-free.