Clear Effort Targets
The plan explains the purpose of the work and how to approach each set.
PA Strength
Programs.
Compare Foundation training programs, app-guided coaching, individualized support and additional services. Start with the structure and involvement that fit your goals.
Structured Foundation Programs
FIVE FRAMEWORKS.
ONE STANDARD.
Self-directed training in an ebook format. Choose the focus, explore the blocks, and find the level that fits how you train.
In development. This is a framework preview. The kits are not available to purchase or download yet.
Step 1: PICK YOUR FOCUS.
Five lengths, each with its own purpose. Select a kit to see how the work develops.
Each kit combines familiar training blocks differently to support its specific goal.
8-WEEK CONDITIONING
Full-body days / Each workout once a week
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Learn the standard and the terminology.
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Expand on it with more work in less time.
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Put it all together, retest and leave knowing your next move.
- A conditioning finisher that progresses with the blocks.
- Supersets used with a clear purpose.
- Daily activity supports the conditioning focus.
12-WEEK HYPERTROPHY
Push / Pull / Legs / Each workout once a week
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Learn the standard and the terminology.
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Expand on it with more work in less time.
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Keep the methodology, change up the workouts and look back at how far you've come.
- Pyramid loading on selected primary lifts.
- Training volume builds with a clear purpose.
- Selected isolation work progresses in the Build block.
16-WEEK CUT
Upper / Lower plus a density day / Each workout once a week
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Learn the standard and the terminology.
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Expand on it with more work in less time.
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Find the weight you can control and the exercises that work.
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Keep the methodology, change up the workouts and look back at how far you've come.
- Purposeful primary lifts keep strength in the picture.
- Activity targets progress with the framework.
- Conditioning supports the plan rather than replacing the lifting.
20-WEEK STRENGTH
Squat, press and hinge days / Each workout once a week
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Learn the standard and the terminology.
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Find the weight you can control and the exercises that work.
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Keep the methodology, change up the workouts and look back at how far you've come.
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Intensity up, volume down, effort never drops.
- Top sets and back-off work provide a clear loading structure.
- A dedicated Peak block leads into the final review and retest.
- Compare progress on the same equipment and setup.
24-WEEK REBUILD
Body-part emphasis days / Each workout once a week
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Learn the standard and the terminology.
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Find the weight you can control and the exercises that work.
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Solidify your best lifts and structure the workouts around you.
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Keep the methodology, change up the workouts and look back at how far you've come.
- Four 6-week blocks provide a longer progression.
- Training demands develop alongside your capacity.
- A longer runway for strength and body-composition work.
Step 2: PICK YOUR LEVEL.
Match the work to your control and consistency, not just how long you have owned a gym membership.
Advanced lifters may get a shortened Foundation and move into the next block sooner.
All three levels are planned within the Foundation offering. Your selection previews a level; it does not change a price or place an order.
HOW EVERY PROGRAM IS BUILT.
Every program I write is built from 8 Building Blocks: Foundation, Density, Isolate, Reframe, Build, Respecialization (Respec), Peak and Consolidate. Each one has a job. They aren’t a staircase, and you don’t march from 1 to 8. Most people loop through the first five, and the last three come in when a goal calls for them. A block usually runs about 6 weeks. The standard never changes from block to block: every rep runs on S.S.I. and the Five Essentials.
HOW EVERY KIT RUNS.
The same progression principles, with block names and lengths that follow your selected framework.
- 01
Foundation, Always First
Learn the standard and the terminology.
- 02
Core Blocks, Picked for Your Goal
Each kit runs the blocks its goal needs. See your kit above.
- 03
Peak, Only in Kits Built for It
The 20 Weeks Strength kit is the one that peaks.
- 04
Consolidate, at the End of Every Kit
Retest, compare against where you started and leave knowing your next move.
Practical Session Guidance
Warm-up, rest and execution belong in the plan, not in a separate guessing game.
Life Still Happens
Companion guidance will cover missed sessions, equipment changes and getting back into the work.
What's Inside / Planned Kit Contents
THE PLAN. THE TOOLS.
THE CONTEXT.
Focused companion files you can open when you need them. These contents are in development and will be confirmed before launch.
PDF / Print
Workout Sheets
Your calendar, workouts by block, cues, rest guidance and space to record the work.
PDF / Fillable
Phone Log
A phone-friendly way to record weights and reps alongside your program.
Guide
Execution Guide
How to read the plan, understand effort targets and use the exercise library.
Guide
Nutrition Guide
Practical nutrition fundamentals to support the work inside and outside the gym.
Guide
Supplement Guide
An education-first look at supplements, priorities and common questions.
Guide
Program FAQ
Guidance for stalls, missed sessions, equipment changes and everyday disruptions.
Workbook
Calculator
Planned tools for nutrition targets, check-ins and tracking progress.
Review
Final Block Review
Look back at training, nutrition, recovery and the next thing to improve.
Step 3: SELECT YOUR KIT.
Pricing & Availability
Explore the framework now. Final pricing and purchase details will be published when the completed kits are ready.
Foundation kits are self-directed. Want a plan and coaching built around you? Apply for coaching.
Selected Framework
8-WEEK CONDITIONING KIT
Previewing: Beginner
Pricing confirmed at launch
Planned: Beginner, Intermediate and Advanced levels, with the companion files outlined above.
Looking for Extra Support?
20-Minute Coaching Call / $50 OnlyPans Meal-Plan Setup / $109 OnlyPans Recipe Vault / $299 · In DevelopmentFurther Insight
FOUNDATION KIT FAQs.
Which kit should I start with?
Start with the focus you want to work on, then choose the level that matches your current execution and consistency. The 8-week Conditioning and 12-week Hypertrophy frameworks offer shorter starting points. If you want help choosing, ask PA Strength before committing.
What equipment will I need?
The frameworks are being developed around commercial-gym equipment, including machines, cables, dumbbells and barbells. Final equipment requirements and exercise alternatives will be confirmed with each completed kit.
Does selecting a level change what is included?
The Foundation offering is planned to include Beginner, Intermediate and Advanced levels. This selector previews the level you want to explore; it does not change a price or place an order.
How will I log on my phone?
A fillable phone log is part of the planned companion files. Supported apps and save instructions will be confirmed with the finished files. There is no download available yet.
What if I miss a workout or a week?
The completed program guidance will explain how to resume based on the length of the break and the block you are in. You will not need to guess how to make up every missed session.
Can I buy a kit now, and what are the purchase terms?
Not yet. The Foundation kits are still in development and checkout is disabled. Final pricing, included files, delivery, update access and applicable purchase terms will be confirmed before sales open.
For current policy information, see the refund policy. Offer-specific terms will be confirmed before purchase.
Not ready for a kit or coaching? Explore the free strength resources →
Coaching Options
Choose Your Level of Guidance.
Choose app-guided coaching, individualized support, or the highest-touch coaching relationship. Explore each option for its current availability and next steps.
Which Coaching Tier?
- In school and want a structured program with written check-ins and coach accountability? Gym Bro / Gym Girly
- Working professional who wants a program written to you and a coach on the phone every week? One-on-One Coaching
- Want the most contact I offer while building your foundation and locking in the lifestyle habits? VIP One-on-One Coaching
- Not ready for a coach yet? Start with the free programs or the DIY Foundation ebooks
Every coaching tier starts with an application. No tier has online checkout. Gym Bro / Gym Girly has no initial onboarding call.
App-Guided Coaching for Young Adults · Trainerize
Gym Bro / Gym Girly Coaching
By Application · Invoice · Limited Seats
What This Is
This is the tier for young adults — 18 to 25, give or take — in undergraduate, graduate, or trade school, who want a real program and a coach in their corner at a price that fits a student budget. If you're a little older and still balancing school and life, apply; the fit is the point, not the birthday.
Who It's For
- Athletes who want to train with purpose.
- Anyone learning the building blocks and wanting them taught properly from day one.
- Anyone carrying the freshman weight and ready to do something about it.
- Anyone who wants to change their physique before or during college.
- Anyone who wants to be more active and consistent while they're in school.
What You Get
You get a structured program, a clear set of expectations, and a coach who is paying attention. You bring the consistency.
How It Works
Programs run three to five days a week and teach the building blocks: how to train, how to progress, how to recover. Examples:
- Gym Bro — The classic split. Three Days (Push / Pull / Legs) or Four Days (Push / Pull / Legs ×2).
- Gym Girly — The same foundation, with the option to shift the split toward the goals most women bring to the gym — shoulders, abs, and glutes, toward an hourglass or defined physique — on request.
Both are starting points, not boxes. Most people come in wanting one of two things: put on size, or lose weight. Your program is built for your specific goal.
Price & Availability
Programs are offered in 18, 24, and 36 weeks.
- 18 Weeks — $899 · $50 per week.
- 24 Weeks — $1,099 · $46 per week.
- 36 Weeks — $1,399 · $39 per week.
One-time payment. No discounts and no payment plans. If you're choosing by cost, this is the most cost-effective coaching I offer.
Month-to-Month: To Be Announced
A month-to-month option — as an entry point, or as a continuation after a 36-week term — is in the works. Details and pricing will be posted when it's ready.
- Availability: Limited seats. By application; approved or declined at the coach's discretion.
This tier is for clients 18 and over. At this time, I do not coach minors online.
What to Expect Close
This tier costs less than One-on-One Coaching because it runs on a different set of rules. Read these before you apply. By applying, you're acknowledging them. If they don't fit, One-on-One Coaching is the right tier.
How It Starts
- Apply: Short form on the Contact page: where you're at, what you're training for, your schedule, and your term length. There is no initial onboarding call for this tier; your application is how I place you.
- Approved or Declined: I review every application personally and reply by email.
- Pay: One-time payment by invoice.
- Onboard: Once payment clears, you get Trainerize access, your questionnaires, your program, and your first-phase objectives.
- Train: Follow the program, log your workouts, hit your check-ins.
What You Get
- A program built from the PA Strength foundation and matched to your goal and level.
- A short weekly check-in form in the app. It's how I track your week and make small adjustments.
- A full program revamp — exercises, macros, and diet — at every 6-week photo check-in, broken down for you in writing. Programs are built in 6-week phases; the phase change is where the big changes happen.
- Written feedback from me on every check-in and every set of photos.
- Form questions by video in Trainerize.* If something doesn't feel right, tell me what's going on and send a clip. We'll work through a modification together before anything comes off the board.
- Trainerize access for the full term.
- The same response time and the same real feedback I give every client. Same coach, same platform. You are not a lower priority because you're in a lower tier.
What You Do Not Get
- Weekly check-in calls or video check-ins. Those are part of One-on-One Coaching. If you want a call, the 20-Minute Coaching Call is available as a paid add-on and you can schedule it at your discretion.
- Regular video form review on every exercise of every workout.* That's a higher tier.
- Discord, WhatsApp, text, or phone access.
*Where the line is: a few form questions around your check-in is what this tier is built for. “This doesn't feel right, what can I change?” with a clip gets a real answer. A running list of exercises every week is One-on-One territory. You still get individualized attention here; it's just not the scope of One-on-One, and not the level of catering VIP gets.
How We Communicate
Everything goes through two places: the Trainerize messaging board and the PA Strength coaching contact email. Nothing else. One consolidated location keeps a written record for both of us.
Your Check-In Schedule
I assign your check-in day so the cadence stays uniform. You check in every week with a short form in the app. The mandatory milestones land on the phase change, every 6 weeks: intro photos at the start, a photo check-in with the full breakdown form at the end of every sixth week, and a final set at the finish. The 6-week check-in is what triggers your program revamp. You write two reviews: one at the midpoint of your term and one at the finish. Photos come with the final review; the midpoint review comes in on that week's form.
There are no week-to-week video check-in calls in this tier. If you want a coaching call at any point, you can purchase one. The 20-Minute Coaching Call is an add-on, scheduled at your discretion.
- 18 Weeks — Photo check-ins every 6 weeks: start · weeks 6, 12 · finish. Midpoint review: week 9, on the weekly form. Final review: week 18, with photos.
- 24 Weeks — Photo check-ins every 6 weeks: start · weeks 6, 12, 18 · finish. Midpoint review: week 12. Final review: week 24, with photos.
- 36 Weeks — Photo check-ins every 6 weeks: start · weeks 6, 12, 18, 24, 30 · finish. Midpoint review: week 18. Final review: week 36, with photos.
Your Obligations
- Log and submit every workout in the app.
- Complete the forms and questionnaires when they're sent.
- Submit the weekly form, and the 6-week photo check-in with the full breakdown form, on the schedule above.
- Review the program at the midpoint and the end: how it's going, what's working, what isn't, with your before-and-after photos at the end.
- Keep all communication inside the two channels above.
The reviews are for me. They don't have to be posted anywhere. They're how I see what the program is doing and what to adjust, and they're part of what you acknowledged when you applied. Whether the program worked for you or not, I want to hear it.
My Obligations
- Deliver your program on time and keep it current with your check-ins.
- Review every check-in and every set of photos and respond in writing.
- Adjust the program when the data says to.
- Be the coach in your corner for the full term, and the mentor after it.
Missed Check-Ins: The Trade-Off
You submit your 6-week photo check-in, I revamp your program. You don't, I don't. Miss your check-in day and you get a flag and a 24-hour window to get it in. Miss the window and you run the same program until it comes in — and when it does come in late, it gets handled when I get to it, after the scheduled check-ins of clients who are paying more for my time. I can't backtrack your program at someone else's expense.
I don't chase check-ins. You know your dates from day one. If I have to remind you at week 6, I'll be reminding you at 12, 18, and 24, and that's not what this tier is. You honor your commitment to me so I can honor mine to you.
Flags
I only offer a limited number of Gym Bro / Gym Girly seats at a time. Your seat in Trainerize costs both time and money, and a seat that isn't being used is one I could give to someone who will use it. Limited seats means I'm giving you the benefit of the doubt as an adult who acknowledged this commitment when you entered it. Holding up your end should be easy.
- First flag: You missed your check-in date. You get written notice and a 24-hour window to submit what you were flagged on.
- Second flag: You missed your 24-hour window. Your program stays the same until I have the availability to go back and amend it. Understand this can mean waiting upwards of a week; it depends on my schedule.
- Third flag: Any flag after that, for any reason, and your program can be terminated at my discretion. No refund for the remaining weeks will be issued.
Termination is a last resort. I will work with you, but I am not in this to have my time wasted. If life gets in the way, message me before the check-in date, not after. A heads-up is not a flag.
This tier is for clients 18 and over. At this time, I do not coach minors online.
Current AvailabilityLimited seats, by application. Approved or declined at the coach's discretion; payment is one-time by invoice, and there is no online checkout.
Next Step Apply for Gym Bro / Gym Girly
App-Guided Individualized Coaching · Trainerize
One-on-One Coaching
By Application · Invoice
What This Is
You don't know where to begin. Or you've stalled, restarted, or never had a concrete plan that was built for you. You want a training program, your nutrition set, and a coach to check in with. You want a blueprint you can follow to the result.
Who It's For
- Adults with a job, a schedule, and constraints that a template doesn't account for.
- People who have restarted more than once and want it to stick this time.
- People coming back from time away — an injury, a long break, a big weight swing — who want the return handled properly.
- Anyone who has realized they need to get their health on track and wants to do it right.
- Anyone who wants to learn the why behind the program so they can eventually run it themselves and hold themselves accountable.
How It Works
Tailored to you: your goals, your experience, your equipment, and your week. Adjusted as you go. You're not placed in a program; the program is written to you.
Price & Availability
- Duration: 16, 24, or 52 weeks, chosen on your onboarding call. Most clients choose 24 or 52.
- Pricing: Discussed on your onboarding call. Payment plans available when finances are the barrier.
- Availability: By application.
What to Expect Close
How It Starts
- Apply: Contact page.
- Onboarding call: We go through your history, goals, schedule, equipment, and what's gotten in the way before. You choose your duration, and we discuss payment. If your needs lean toward more hands-on contact, I'll say so and we'll talk about VIP.
- Onboarding: Within about 30 minutes of signup: portal, app access, questionnaires, device link. Within about 90 minutes: your calendar, program, macros, and first-week objectives. Then you log food for 3 to 5 days so I can see your starting point, and your full meal-plan breakdown comes by your first check-in day. Show up with a food log already and it comes faster.
- Train, log, check in.
What You Get
- A program tailored to you, not pulled off a shelf, adjusted as you go.
- Macros and nutrition direction, with the reasoning explained.
- Weekly check-ins on the day you pick at your onboarding call — Tuesday, Thursday, or Saturday — with a call you schedule, first come first served. Zoom calls are recorded for my reference. You should want the call. If you don't need one that week, a couple-minute clip or an email check-in is fine, and the turnaround is quicker because you're not waiting on a time slot.
- Form review from video you send.
- Direct messaging with me.
- Roughly 2 to 4 weeks of flex time per year built into every program for travel, work, illness, or overwhelming life events. That isn't 2 to 4 weeks less program; it's contingency and wiggle room so the plan survives real life.
How We Communicate
Trainerize is the client portal: programs, logs, photos and form clips, and in-app messaging all live there. Check-in calls are via Zoom. Every message is answered by me, personally. If you're not comfortable submitting photos or form clips through Trainerize, I have contingencies in place; we cover them on the onboarding call.
Your Obligations
- Log your workouts and your food. Your food diary is how I improve your nutrition: the more precise you are, the better I can get you to the next goal and over the next hurdle. Food is how we track progress, and it reinforces whatever style of training you're doing.
- Weigh in. Weigh-ins are data points, and data points are what we want.
- Weekly check-in, progress photos, and weigh-in on your check-in day, and schedule your call for that day. They're part of the program, not optional. I strongly encourage you not to miss them. If you can't make your day, I have some wiggle room, at my discretion.
- If you schedule a Zoom coaching call, show up. Repeated no-shows may be billed and/or removed from the call schedule.
- Tell me before something gets in the way, not after. Be transparent about life-changing circumstances. It's easier for me to be proactive than reactive.
My Obligations
- Program, nutrition, and adjustments — on your call and on schedule, with access to me throughout the week.
- Your week reviewed before every call.
- Every message answered by me. That's the top priority.
- In your corner for the full term, as coach and mentor.
Pausing or Ending a Term
Pausing, adjusting, or ending a contract is at my discretion, after we've exhausted every other option. I don't drop people for a bad week. I have dropped people who weren't there to apply themselves and learn.
Current AvailabilityBy application. Duration and pricing are settled on your onboarding call, and there is no online checkout.
Next Step Apply for Coaching
App-Guided, Most Hands-On · Trainerize
VIP One-on-One Coaching
By Application · Invoice
What This Is
Everything in One-on-One Coaching, with the dial turned up on contact and access to me. This is for people who want or need more individualized attention — including but not limited to longer conversations, faster turnaround, and more frequent touchpoints while the foundation phase is being built.
Who It's For
- People who overthink it and want assurance and affirmation that they're on the right track.
- People who are detail-oriented and want a steady question-and-answer relationship, with quicker answers.
- People who struggle on the diet front, the motivation front, or with building habits that stick.
- People who don't need a drill sergeant but do need a more hands-on approach.
- People coming back from a long break from training, an injury, or a big weight swing who want the first phase handled tightly.
Price & Availability
- Duration: 16, 24, or 52 weeks.
- Pricing: Discussed on your onboarding call.
- Availability: By application. I only suggest VIP when the onboarding call points there.
What to Expect Close
Everything in One-on-One Coaching is included — same messaging, same check-in day picked at your onboarding call (Tuesday, Thursday, or Saturday), same contingencies if Trainerize isn't right for your photos.
The Difference Between One-on-One and VIP One-on-One
- Contact frequency: Multiple touchpoints per day during the foundation phase, tapering as you become self-sufficient.
- A second weekly call when you need it: Through the foundation phase — the first 6 weeks on a 16- or 24-week term, the first 8 weeks on a 52-week term. More call time is set aside for VIP. After that, one per week like One-on-One; if you want more, the 20-Minute Coaching Call is a paid add-on you can schedule yourself.
- Prioritized turnaround: On messages, form review, and program adjustments. Film your top set of every exercise if you want; I'll review as time allows, and you're first in line.
- Longer conversations: The time to go deep on the why.
Why It's Front-Loaded
The extra contact is heaviest in the first 6 to 12 weeks, when meal prep, logging, and the weekly rhythm are being built. That's deliberate. The goal of VIP is to instill the habits and make you a critical thinker about your own training, so that when the term ends you can run a program on your own. The extra access is a tool for that, not a reason to ask questions for the sake of asking them.
What “Longer Conversations” Means
A check-in that needs 30 to 45 minutes instead of 20 gets it. It doesn't mean a 90-minute call because you'd like one; if you want that, I can bill by the hour. I'm not here to get to know you on a personal level. I'm here to assess your goals, address them, get you over the hurdles, and make you as productive and as independent as possible.
VIP is not a different program; it's a different level of involvement. If you don't need it, I'll tell you on the call.
Current AvailabilityBy application. I only suggest VIP when the onboarding call points there, and there is no online checkout.
Next Step Apply for VIP Coaching
Coaching Tiers at a Glance
“Same as One-on-One” means everything in One-on-One Coaching is included.
| What is being compared | Gym Bro / Gym Girly | One-on-One | VIP One-on-One |
|---|---|---|---|
| Audience | Young adults, 18–25, in school | Adults | Adults |
| Messaging | Trainerize + coaching contact email only | Trainerize; contingencies covered on the call | Same as One-on-One |
| Response | Same as every client | Same as every client | Same, plus more access throughout the day |
| Onboarding Call | None | Yes | Yes |
| Program | Placed from your application (PPL or women's split), revamped every 6 weeks at the phase change | Tailored to you, adjusted continuously | Same as One-on-One |
| Free Nutrition Tools | Yes | Yes | Yes |
| Coach-Built Nutrition | At my discretion via check-ins | Macros + meal-plan breakdown, tweaked weekly as needed | Same as One-on-One |
| Check-In Cadence | Weekly form; photos + full breakdown every 6 weeks on your assigned day | Weekly form, photos, weight on your chosen day (Tue / Thu / Sat) | Same as One-on-One |
| Scheduled Calls | None; 20-Minute Call as paid add-on | Weekly, optional, first come first served | Multiple per week through wk 6 (16/24) or wk 8 (52), then weekly |
| Form Review | Video via Trainerize — specific exercises, not every workout | Video via Trainerize | Video via Trainerize, priority |
| Reviews | Mandatory: midpoint + end | Requested at the end | Requested at the end |
| Duration | 18 / 24 / 36 wk | 16 / 24 / 52 wk | 16 / 24 / 52 wk |
| Pricing | $899 / $1,099 / $1,399, one-time | On the call; payment plans available | On the call |
| M.O.R.E. Discount | Not eligible | Eligible | Eligible |
| Missed Check-Ins | Flag + 24-h window → flag → termination | Discretionary | Discretionary |
Additional Services
Additional Services.
These services are for PA Strength members: anyone who has bought a Foundation ebook or a program, or is an active coaching client. Gym Bro / Gym Girly and One-on-One clients can add a coaching call at any point.
One-on-One Call · Zoom
20-Minute Coaching Call
By Request · $50
What This Is
One 20-minute one-on-one call on Zoom. Before the call, you fill out a short prompt sheet so the 20 minutes go where you need them:
- A scorecard of your sessions, nutrition, hydration, and sleep.
- Anything that got in the way, and your quick win of the week.
- Anything in your notes you want to revisit: a workout, or one exercise in it.
- What you want to focus on during the call.
On the call we run the sheet, then go deep on what you flagged: training (form questions, programming style, intensity, progression), nutrition and meal prep, or anything else on your program.
Who It's For
PA Strength members. Also the add-on for Gym Bro / Gym Girly clients and either One-on-One tier when you want a call beyond what your tier includes.
What You Get
Twenty minutes of my individualized attention. The call builds the narrative: what you came in with, what we decided, and why.
How It Works
Request through the Contact page. We set the time directly. Self-scheduling and online checkout are coming.
Every call runs through Zoom, which records automatically for playback and quality review — the same setup as my onboarding calls.
It's 20 minutes on purpose. Bring the question; we'll get to the answer.
Price & Availability
$50 per call. Not eligible for discounts or promo codes. Available by request.
Done-for-You Nutrition · One-Time
Done-for-You Meal Plan
By Request · $109
What This Is
I build your meal plan from your targets, your schedule, and the foods you'll eat — and I show you the reasoning so you can adjust it yourself later.
Who It's For
PA Strength members who don't already have a coach-built plan — Foundation ebook users, Gym Bro / Gym Girly clients, and anyone who has the free meal planner but doesn't quite know how to use it yet. One-on-One and VIP clients already have this included.
What You Get
- A plan built to your calorie and macro targets.
- Food choices that fit your schedule, preferences, allergies, and restrictions.
- The reasoning behind every part of it, written out.
- A handful of recipes from the Recipe Vault, at my discretion, so you see how the planner and the recipes work together.
How It Works
Send your targets, schedule, preferences, allergies, and restrictions through the Contact page. At purchase, tell me whether you want generic foods or recipe-based meals. Online checkout is coming.
The best move after this is to learn the planner and pick up the Recipe Vault; then you're working from the same outline I am.
Price & Availability
$109, one-time. Not eligible for discounts or promo codes. Available by request.
Recipe Library · Lifetime Access
OnlyPans Recipe Vault
Coming Soon · $299
What This Is
A searchable library of 750+ recipes with the macros already worked out, built to drop straight into the free OnlyPans Meal Planner. Real food, real flavor, no bland chicken-and-broccoli.
Who It's For
Anyone using the meal planner who wants the recipes done and the macros already counted.
What You Get
- 750+ recipes at launch, each with macros calculated.
- Built-in plugin for the free meal planner: pick, plug in, done.
- Lifetime access, including every recipe added after your purchase.
How It Works
In development; the library is being audited now. Join the interest list and you get the launch email first.
Price & Availability
$299, lifetime access. The price rises as the library grows; buy once and you're in. M.O.R.E. Heroes eligible, reviewed individually, not automatic, does not stack.
How It Works
A Process With Transparency.
Review the options, ask questions, and understand the next step before you commit.
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Review the Options
Read through the programs, coaching, and nutrition options on this page. Compare the format, duration, and level of support that fit what you need.
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Get More Context If You Need It
Explore the free Strength, Mobility, and Nutrition resources, or open the experience preview to learn how the tools and coaching work.
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Apply or Contact PA Strength
Apply for coaching, or contact PA Strength with questions about programs, nutrition, and additional services. Choose the contact route that fits your question.
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PA Strength Reviews and Recommends
Your application or request is reviewed, and PA Strength recommends a route based on your goals, experience, and preferred level of support.
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Payment and Onboarding, When Available
Payment instructions and any applicable taxes are confirmed once you choose an available offer. Coaching onboarding follows review and acceptance; this page does not take payment.
Decision Guide
Compare at a Glance.
| Offer | Best For | Term | What You Get | Application | Availability | Next Step |
|---|---|---|---|---|---|---|
| Foundation Programs (M.O.R.E. Eligible) | Self-directed lifters who want a complete plan | 8, 12, 16, 20, 24 Weeks | DIY ebook kit: program, methodology, nutrition starting point | Not Required | In Development | Details Coming Soon Contact With Questions |
| Gym Bro / Gym Girly Coaching (Not M.O.R.E. Eligible) | Young adults, 18–25, in school | 18, 24, 36 WeeksMonth-to-Month TBA | Structured program from the PA Strength foundation, revamped every 6 weeks, in Trainerize | RequiredNo Onboarding Call | Limited Seats · Invoice | Apply for Gym Bro / Gym Girly |
| One-on-One Coaching (M.O.R.E. Eligible) | Working professionals who want it written to them | 16, 24, 52 Weeks | Program tailored to you, macros, weekly check-in calls | RequiredOnboarding Call | By Application | Apply for Coaching |
| VIP One-on-One Coaching (M.O.R.E. Eligible) | Those who want the most contact while the foundation is built | 16, 24, 52 Weeks | Everything in One-on-One, front-loaded contact, second weekly call | RequiredOnboarding Call | By Application | Apply for VIP Coaching |
| 20-Minute Coaching Call (Not M.O.R.E. Eligible) | Members; add-on for Gym Bro / Gym Girly and both One-on-One tiers | 20 Minutes | One Zoom call, your topic | Not Required | By Request · $50 | Request a Coaching Call |
| Done-for-You Meal Plan (Not M.O.R.E. Eligible) | Members without a coach-built plan | One-Time | A plan built from your targets, schedule, and preferences, with the reasoning | Not Required | By Request · $109 | Request Your Meal Plan |
| OnlyPans Recipe Vault (M.O.R.E. Eligible) | Anyone using the meal planner | Lifetime Access | 750+ recipes with macros worked out, planner plugin built in | Not Required | Coming Soon · $299 | Join the Interest List |
The M.O.R.E. Heroes discount is reviewed individually based on service or education background. It is not applied automatically and does not stack.
See what the experience looks like
Workout Programs
Explore the published training resources and Foundation workout examples on the Strength page.
Explore Strength Resources →Trainerize App
Gym Bro / Gym Girly delivers a structured program, weekly check-in forms and a full revamp every 6 weeks through Trainerize. Review how the program works and what it includes.
Explore Trainerize-Based Coaching →Nutrition
See macro targets, a meal-plan example, and the tools used to build or review a day of eating.
Further Insight
Frequently Asked Questions.
Can I buy a program online?
Foundation ebooks are still works in progress and are not yet available to buy. They are planned as one-time purchases for the general public in 8-, 12-, 16-, 20-, and 24-week blocks, with Beginner, Intermediate, and Advanced levels. These are structured, self-directed plans, not ongoing coaching. Coaching starts with an application and review rather than an instant purchase.
Ask About Foundation Programs →Why are coaching program prices not listed?
The right coaching route depends on the level of support, duration, and your individual needs. Pricing and what is included are discussed during the application review so you understand the proposed support before deciding.
Apply for Coaching →How does Gym Bro / Gym Girly Coaching work?
It is app-guided coaching for young adults, 18 to 25, in undergraduate, graduate or trade school. You get a structured program through Trainerize, a short weekly check-in form, and a full program revamp — exercises, macros and diet — at every 6-week photo check-in, which is where the phase changes. Programs are offered in 18, 24 and 36 weeks at $899, $1,099 and $1,399, one-time, and seats are limited. A month-to-month option — as an entry point, or as a continuation after a 36-week term — is in the works; details and pricing will be posted when it is ready. There is no initial onboarding call for this tier; your application is how you are placed. This tier is for clients 18 and over.
Apply for Gym Bro / Gym Girly →What is the difference between One-on-One and VIP One-on-One Coaching?
Both are individualized coaching through Trainerize, with 16-, 24-, and 52-week options and a weekly check-in day you pick on your onboarding call. One-on-One writes the program to you and adjusts it as you go. VIP is the same program with more involvement: multiple touchpoints per day through the foundation phase, a second weekly call when you need it, prioritized turnaround, and longer conversations.
Compare the Coaching Options →When will the Recipe Vault open?
The OnlyPans Recipe Vault is still a work in progress. The library is 750+ recipes at launch with lifetime access, each with its macros worked out, but the catalog and purchasing are not open yet. A launch date will be shared when the Vault is ready.
Ask About Recipe Vault Updates →What does the Done-for-You Meal Plan cost?
The OnlyPans meal-plan setup is a separate, one-time service priced at $109. PA Strength reviews your information and builds the meal plan for you, rather than you building it yourself. Request it through the Contact Us page; online checkout is not open yet.
Request Your Meal-Plan Setup →What does the 20-minute coaching call include?
One 20-minute 1:1 conversation, held on Zoom, about training, nutrition, your goals, your current plan, or another topic you want to cover. It is a paid add-on for PA Strength members: anyone who has bought an ebook or program, or is an active client. The call is $50 and is requested through Contact Us while online scheduling and checkout are being prepared.
Read the Coaching Agreement →Is tax included?
Any applicable taxes and the total amount due are confirmed with your payment instructions once you choose an offer.
What is the M.O.R.E. Heroes discount?
M.O.R.E. recognizes Military, Officers, Responders, and Educators. The discount applies to Foundation Programs, One-on-One Coaching, VIP One-on-One Coaching and the Recipe Vault. It does not apply to Gym Bro / Gym Girly Coaching, the 20-Minute Coaching Call or the Done-for-You Meal Plan. Service or education background is reviewed individually; the discount is not applied automatically and does not stack. Review the official eligibility page and ask which programs or services qualify before payment.
Review M.O.R.E. Heroes Eligibility →Next Step
Ready to Find Your Route?
Apply for coaching, or send a question and PA Strength will point you in the right direction.