The majority of the “at-home workouts” available right now are focused primarily on conditioning. These workouts often look like 4-5 miscellaneous movements slammed together for as many reps or rounds as possible in a 20-40 minute time frame.

There’s no long-term structure or plan. Nor is there a focus on quality strength and lifting pieces, as everything is about accumulating reps for time.

Those types of random, at-home workouts will definitely make you sweat and get the endorphins going… but aren’t necessarily the most efficient route to build muscle or a great looking physique. 

Whether you realize it or not, the body and appearance you desire likely has more muscle than you currently have now.

We can’t be endlessly dieting, as our body needs sufficient calories in order to build muscle. Conditioning is great and there’s nothing wrong with enjoying cardio, but it should definitely be paired with lifting heavy weights a few times a week, if possible. 

There’s no such thing as “toning.” Being “lean” is a result of carrying more muscle and less fat. It’s incredibly hard for a female to get “bulky.” And we certainly aren’t going to appear “more shredded” if we lose weight UNLESS we’ve been lifting heavy and pushing it during workouts to build and maintain muscle.

If you want to look and feel damn good, it’s achieved by following a structured program, living an active lifestyle, and consistently eating well. Since day one, we’ve led with a unique style of evidenced-based programming to make training fun and help our members build muscle, enhance their physique, and help them look and feel their best.

With Bryan’s extensive background in programming and LCK’s 12+ years of dietetics schooling and experience coaching nutrition, we’re effectively taking the confusion of nutrition and fitness and helping thousands of people around the globe find better harmony with their body, food, and exercise ♥️ 

Want Free Sample Workouts From
Each of Our Paragon Programs?

Explore our Workout Programs:

  • For as long as COVID-19 is a concern, all members have access to 4 programs: bodyweight workouts, 30 & 60-minute dumbbell workouts, and whichever program you elect to subscribe to.
  • 24/7 Coaching access to Bryan & LCK for questions regarding scaling, modification, nutrition, mindset, etc.
  • Access to our community group excited to teach you the ropes on how to be strong, well-fed, and more badass
  • Workouts delivered right to your smartphone via our custom app
  • Links to videos and movement tips within our smartphone app so you know exactly how to properly perform movements


  • CrossFit, Commercial, Home Gyms​
  • 60 minute sessions
  • icons8-deadlift-100 Physique is a muscle-building program. It has progressive-overload, repeating movements, + hypertrophy. Cycle is 15 weeks long - you can join at any time due to our app.

    Regular Physique requires a full gym set-up. Since a lot of gyms are still closed, you also get a DB-version of the cycle so you can still get strong from the safety of your home.
  • icons8-heart-160 Just 60 minutes a day to get stronger, gain muscle, improve aesthetics, and hit new strength PR's. Physique also has the least intensity of all our programs, so it's also perfect for those dealing with hormone, thyroid, or menstrual cycle issues.
  • icons8-barbell-160 Equipment Required: Full gym for Physique (DB's, Barbell, Squat Rack, Bench, Pull-up Spot, *Machines (optional)).
    2-3 pairs of DBs + Bench for DB Physique
  • icons8-calendar-200 2 upper body days, 2 lower body days, optional 5th conditioning day​


  • CrossFit, Commercial, Home Gyms​
  • 60 minute sessions
  • icons8-cool-100 The program that started it all. Paragon is fun, will help you get strong, and the workouts are constantly changing and incorporating new movements.

    Also a great option for someone needing to improve their health and hormones, as it's a lower-intensity program.

    This program does not include progressive overload, but does still have very structured upper/lower body splits.
  • icons8-heart-160 For people that want to look and feel damn good in 60 minutes, but enjoy occasionally doing functional fitness movements alongside their squats and bench press (:
  • icons8-bench-press-160 Equipment Required: A full home gym set-up. Dumbbells, Barbell + Plates, Squat Rack, Pull-up Rig, Bench
  • icons8-calendar-200 3 upper body days, 2 lower body days ​


  • Dumbbells
  • 30 minute sessions
  • icons8-last-24-hours-200 Most "at home" dumbbell programs revolve mostly around conditioning. That style of programming will make you sweat, but won't necessarily efficiently build muscle, nor guarantee a great physique (:
  • icons8-exercise-160 Not everyone has hours to spend working out, so we pulled out all the stops to create a structured 30-minute program that still prioritizes building lean muscle.
  • icons8-jump-rope-100 Equipment Required: Dumbbells, Jump Rope​
  • icons8-calendar-200 4-5 sessions a week​


  • Dumbbells + Barbell
  • 15 minute sessions
  • icons8-add-150 Additional programming that can be added to whatever
    program you already enjoy & love following.
  • icons8-crossfit-150 Perfect for those looking to do a little extra work to increase their strength and achieve better aesthetics. Accessory includes strength pieces, hypertrophy pieces, and some ab/core specific workouts you can add to your workouts as you see fit.
  • icons8-barbell-160 Equipment Required: Dumbbells, Barbell + Plates
  • icons8-10-100 10 potential training pieces to add to your routine

What Our Awesome Members Are Saying

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