Build Lean Muscle Mass in 3 Hours Per Week With Structure, Science, & Support.

Muscle, Strength, Mobility(MSM) Program is a monthly small group program that guides you through exercises, habits and each workout to safely start building muscle well into your 30’s, 40’s, and 50’s.

 Free No-Sweat Intro

Is This Program Right For You?

Who, specifically, IS this program for?

Beginner-Intermediate exercisers that need structure - 3 days per week, muscle group targeted exercises, nutrition goals per week, weekly check-in with coach (*added service)

Build Aesthetic Lean Muscle - This program is designed with a bodybuilding style, progressive overload approach to stimulate muscle growth. Focus is on lifting weights.

Motivated and Committed to Improve - If you want to set a good example, build confidence, or get stronger for an active life, this program is for you. The structured system for exercise, nutrition, lifestyle habits, and building consistency requires tracking habits and progress.

Who should NOT join this program?

Looking for a Shortcut - This program is not a “quick fix” fitness challenge. It is a dedicated program to build muscle as part of our umbrella strong & lean fitness program.

Intermediate-Advanced - If you already, consistently, follow a strength or hypertrophy program with progressive overload, but you're not seeing results, nutrition and habit coaching is likely what you need.

Ego Lifters - This is not a competition and lifting heavier weights doesn’t equal better results or praise. This program is focused on exercise technique, quality reps and proper recover for predictable results.

What makes this program different from other programs?

This program helps you apply science backed, basic exercise progressive overload, nutrition and recovery for continued results. 

You’re guided through each step; exercise technique, how to track your workout, how to recover with nutrition and sleep to maximize progress, weekly check-in for accountability(added service) and to answer individual questions.

You do not push yourself as hard as you can every session.. you use numbers and science to track progress with increasing intensity.

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Why Now is the Best Time to Start our Muscle & Strength Program?

You get out of the shower, look in the mirror..

You see changes that you don’t like..

For a second, you think.. “Maybe I should do something…”

You see your muscles slowly shrinking

You’re holding onto more body fat.. the spare tire..

Shoulders are hunched forward..

Your face looks bloated, and god forbid you pull your chin back or that double chin becomes reality..

Now, that’s just what you see on the surface..

According to studies, the average adult starts losing 3-8% lean muscle mass every decade after the age of 30.

If you weigh 185 pounds with a body fat of 30%

You have about 130 pounds of lean mass

That means you’re losing about 4-10 pounds of muscle

“Big deal?”

What do these numbers mean for you?

  • Losing muscle mass looks like having less energy at the end of the day
    • Because energy stored in your muscles can be used more quickly than those stored in fat
  • You start gaining more body fat because less muscle means a slower metabolism
    • Muscle burns and utilizes more calories than fat
  • You start having more aches and pains while not being able to move more freely
    • Muscle literally supports the structure of your body and they get weaker and tighter without exercise
  • Energy crashing after meals (well first, your meals are too high in sugar)
    • But this can be an early sign of a disruption in your insulin sensitivity or your body’s ability to regulate blood sugar

This can lead to a long list of issues.. some of which are diabetes, hormone imbalances, and thyroid issues

There is a difference in the amount of sex hormones in women vs. men

But overall.. Training to build and maintain muscle helps balance out the hormones for optimal health in everyone.

With building muscle, everyone wins.

So Why Now?

“Maybe I should do something..?”

And most people leave it at that.. as a passing thought

But this is the moment of inspiration!

It’s your conscience, soul, spirit (whatever you want to call it) telling you that you’re not happy with how you’re treating your body..

How you’re treating yourself.

Maybe you've tried the working out thing..

Some free weights at home, a few personal training sessions at the big box gym, a video program in the garage, maybe even a group class (weight loss challenge)..

But what made you stop?

You’re most likely in one of these camps:

  • work got too busy
  • family life took priority
  • I couldn’t afford it anymore
  • I didn’t see the results I wanted to see
  • I moved and ended up just not starting again
  • The workouts or diet plan were just too hard to maintain
  • This is the hardest one to hear.. I got injured working with a trainer

Don't let your past discourage you from taking action tomorrow... or even today.

It's never too late!

Deep down, you already know if you want and need this change or not.

Take a deep breath..

Think of the people or things you love in life..

(they might be a partner, family, kids, a hobby, pets, your career, purpose, faith...)

This is the reason you'll stick to the program..

The guarantee your body will build muscle with science with our program, is the reason you'll get started.

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Who Are You and How Can I Trust You with My Fitness?

I’ve tried nearly every method or program for exercise to gain muscle, get stronger, lose fat and be the fittest version of myself.

Starting from a shy, low confidence, timid teen to becoming obsessed with exercise and the fitness industry..

  • Comparing my body with other people (famous or not)
  • Not considering and improving my diet for years
  • Learning some hard lessons with injuries and pains
  • Lifting heavy weights I had no busy lifting, with bad form
  • Years of frustration from not seeing results 'fast enough'

I dove into the rabbit hole of fitness…

Got my degree in Kinesiology, numerous certifications, 15+ years as a coach/trainer, and owning a gym for 8+ years..

To come out the other end..

? Being happy and proud of myself for gaining muscle and strength that fits my lifestyle

? Learning that building my body is just as much about discipline, patience, following a system..

As it is lifting the weights, eating the right food and recovering properly.

Keep in mind, simply having a degree or certifications does not ❌ qualify me to guide you in this program..

It’s the deep research into the topic, more than a decade of experience with individuals, my own trial & error..

That led to understanding the most important steps to take, and habits to build for this specific goal.

? Hey, I'm Daniel and I've come to understand, I'm obsessed with Strengthening Individuals (physically, mentally, emotionally, spiritually) as a whole person.

Obviously, this program emphasizes the physical, but there's a strong carry over to the mental and emotional as you build the discipline and practice of strengthening the body.

You've seen my videos on social media so you know what I'm like.

I can help you build muscle, get healthier, and stronger overall with practical steps and information. 

If you can respect your and my time, other individuals, and can display common sense, we'll get along just fine.

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What Do I Get From this Program? What Can I Expect?

There is no way you can fail in this program
  • This isn’t a guarantee you’ll look like Buff Bufferson at the end of 6-weeks but if you follow all the guidelines, you will gain muscle
  • If you slip up here and there, this will be a tremendous learning experience
  • We don’t expect perfection, we expect effort and progress
    • Get individualized coaching with the energy from a small group of goal oriented, like-minded individuals
  • Aside from the price difference compared to personal training(which you’ll see below), no ego, respect and optimism are requirements for this program
    • Pack on muscle with a simple and proven system
  • Lower-Push-Pull is staple for personal trainer or coach to help clients gain muscle 
  • Apply proper intensity for muscle growth by dedicating each day to specific muscle groups
  • Progressive overload is the tried and true method to gradually increasing intensity to grow muscle, it’s science

    • ✅ Monthly program
    ✅ 3 Small Group Training Sessions Each Week (*Limited group size)
    ✅ Before & After body composition measurements (added service)
    ✅ Individual Nutrition Guidelines (added service)
    ✅ Weekly Digital Check-in(added service)
    ✅ Technique Instruction
    ✅ Accountability that works for you(added service)
    Avoid injury & maximize muscle utilization
  • Aligning posture and joint angles during exercises, reduce the risk of injury while helping the muscles to activate optimally
  • Receive guidance on tempo(speed) of each rep to strengthen muscles throughout the full range of motion
    • Start applying basic nutrition + healthy habits with accountability & support
  • Some people know what they should be doing to be healthier, but just need a structure or system
  • If you don’t know the basics, that's why you're here, we’ve gathered only the most useful guidelines for you
  • Making nutrition and healthy habits fit with YOUR lifestyle is the key
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    Our Guarantee

    Promising 20lbs of muscle in 6 weeks will get attention… then adding a disclaimer “only if you strictly stick to our program! - (while the program is crazy intense with a hyper strict and unsustainable diet)" ….. that’s just not ethical

    IF you are in good health with no major health issues..

    (high blood pressure, alcohol or substance abuse/overuse, diabetes, heart disease, respiratory disease, autoimmune disease/dysfunction, mental illness, cancer) 

    and you have been cleared by a physician to exercise..

    AND you follow our practical and sustainable nutrition and lifestyle guidelines:

    • ? You can expect to prevent reversible muscle loss(at the least delay it) for your age category standards
    • ? More experienced exercisers can expect noticeable muscle gain compared to beginners (depending on rate of learning exercise technique and tolerating discomfort during exercise)
    • ? If you invest extra effort and time in addition to our sessions, you can expect to drop some unwanted body fat while building muscle

    Everyone, even those working through health issues, is welcomed to join this program.

    We can discuss if Personal Training or General Fitness Program is a better fit..

    But we can help you get results no matter where you start.

    Coaching Experience

    Everybody has such unique personalities and expectations, so we’ll do our best to provide a consistent experience

    • ✅ Open communication always. No such thing as a stupid question, just a late one. Making it work for YOU is the whole point!
      • Miscommunications can happen, so don't assume the worst and let's talk
    • ✅ We won’t push you to do anything that feels dangerous for you, but will encourage you to challenge yourself when we feel it is safe
    • ✅ Respect - there is zero tolerance for judgment
      • respect for yourself and other individuals is non-negotiable

    How Does this Program Compare to similar services?

    Instance 1

    Personal Training

  • Most beginner to intermediate level adults can see significant results from a simple yet well structured program, even in a small group
  • We’ll provide more value in a small group setting than personal training
  • For services comparable to our coaching, it would cost at least $80-$100 per session(hour)
  • 4 Weeks x 3 sessions per week, for 6 weeks would be..

    • $960-$1200

    Nutrition Coaching

  • Meal plan templates are free on the internet. You can find great looking recipes, how to count your macros, and plenty of free information on the internet
  • Nutrition coaching however involves working with a coach to help you implement a nutrition plan through check-ins, accountability and support when you have questions
  • Typical nutrition coaching costs $60-$80 per session or they have biweekly check-in calls or communication, per month..

    • $120-$160

    Self-Education

  • Many seasoned coach likely use programs like Muscle, Strength, Mobility which you can likely find online, so what’s the difference?
  • The perspective, experience, and education of the coach
  • Kinesiology Degree $$35k+, Certifications $7k+, 10k+ hours of reading, videos, learning, 15+ years of training clients
  • The information's out there, the real value is.. 'how does that information apply to you & how can you apply it'

    • $Time

    Apply Today

    *Space is limited in our small group programs

    *Join thousands who continue to see results and build muscle with programs like Muscle, Strength, Mobility(MSM) that include approaches like (push-pull-legs / full body 3 day split / body building splits / upper lower splits)



  • ✅ 6-Week cycles of Muscle Building Focused workouts
  • ✅ 3 Days Per Week of Guided Training Sessions
  • ✅ Metrics to Track Progress
  • ✅ Learn and Practice Precise Exercise Technique for Muscle Growth and Safety
  • ✅ Small group setting for best coaching:price ratio
  • ✅ Simple Nutrition Guidelines to Maximize Muscle While Decreasing Body Fat (with coaching)
  • ✅ Weekly Digital Check-in for Support or Questions About Nutrition (with coaching)



    •  Apply to Program

    Now you have a choice..

    Some things you can put off to do at a better time (go on vacation, buy that thing, start that hobby)

    Exercise is one of the few things that'll give you more time later

    It will keep you healthier and stronger to continue making your dreams a reality.

    The best time to start was yesterday.

    The longer you wait, the harder it gets.

    Start now, not tomorrow, now

     Apply to Program

    Have More Questions?

    Faq

    Who, specifically, IS this program for?

  • Beginner-Intermediate exercisers that need structure - 3 days per week, muscle group targeted exercises, nutrition goals per week, weekly check-in with coach
  • Build Aesthetic Lean Muscle Mass - This program is designed with a bodybuilding style progressive overload approach to stimulate muscles growth. Focus is on lifting weights.
  • Motivated and Committed to Improve - If you want to set a good example, build confidence, or get stronger for an active life, this program is for you. The structured system for exercise, nutrition, lifestyle habits, and building consistency requires tracking habits and progress.

    • Who should NOT join this program?

  • Looking for a Shortcut - This program is not a “quick fix” fitness challenge. It is a 6-week dedicated program to build muscle as part of our umbrella strong & lean fitness program.
  • Intermediate-Advanced - If you already, consistently, follow a strength or hypertrophy program with progressive overload, this program is not for you. If you want to lower body fat to showcase the muscle you’ve already built, our general fitness program + nutrition coaching might help you out.
  • Ego Lifters - This is not a competition and lifting heavier weights doesn’t equal better results or praise. This program is focused on exercise technique, quality reps and proper recover for predictable results.

    • What makes this program different from other programs?

  • We don’t sell gimmicks, “a new revolutionary method”, or hacks. This program helps you apply basic/science backed exercise, nutrition and recovery actions for continued results
  • You’re guided through each step; exercise technique, how to track your workout, how to recover with nutrition and sleep to maximize progress, weekly check-in for accountability and to answer individual questions
  • You do not push yourself as hard as you can every session, you use numbers and science to track progress with increasing intensity

    • How is this different from your other programs (beginner, general fitness)?

  • Beginner’s Program covers learning technique for basics exercise, while building a base level of strength and stamina. Coaching aspect covers building basic health habits
  • General Fitness Program is a combination of Strength and Intervals to get a balance of building general strength and stamina.. you build general physical preparedness as a working adult. Coaching aspect is focused on habits to apply to individual goals (fat loss, health metrics, more energy, etc..)

    • I don’t want to look like a bodybuilder or have too much muscle (I just want to look better in my clothes or with my clothes off) is this program still right for me?

  • Yes, this is exactly for you.
  • This program was created for the average adult wanting to build some muscle, have a structured workout, be and look fitter without making body building their whole life.
  • Bodybuilders spend a tremendous amount of time and effort to build those muscles, (and they take drugs) that’s why they look like they were made in a lab

    • I don’t have much experience with exercise, can I still join this program?

  • If you are a complete beginner, the beginner’s program might be a better fit for you because this program can be more challenging (more soreness, better recovery needed, good nutrition habits)
  • If you have some experience and are willing to put in the work to eat right, sleep enough, and have 100% focus during training sessions.. we can likely make it work
  • apply and contact us just to be sure

    • Is it worth the price?

  • If you are consistently following a strength or hypertrophy program like (Lower-Push-Pull; Body part splits; Upper Lower 2x per week splits; Total body 3x per week splits; or a structured plan) this program is probably not for you
  • If you are not following a plan and want a structured workout for the next 6 weeks.. along with exercise technique coaching, nutrition guidelines, accountability, a time and place to train with a regular schedule, don’t want to be around negative gym culture, want safety to be a priority, want to see results.. YES this is plenty worth the price
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