The Life-Changing workouts
You've Been Searching For
With Paragon workouts, you get to workout WHEN you want, WHERE you want (and look d*mn good while doing it). #lifeisbetterstrong
You don't have to spend hours and hours working out each day to look and feel your best.
Doing “more” doesn’t always mean you are “getting more.” Good workout programming (like ours) will provide a massive return on investment of your time AND energy spent working out.
We want you to getting, enjoy fun + effective workouts, and then go make memories and live a BIG life (:
You also don’t HAVE to train 6-7 days/week to finally achieve your goals + look your best. We have thousands of members around the globe who can prove it ♥️
- Lift from home or at a gym
- At whatever time of day works best for your schedule
- Workout 3-5x/wk for 30, 45, 60, or 75 min/day
- Options to still include the things you love: Running, Olympic Weightifting, Peloton, Metcon-style workouts…
No matter which program you choose, you’ll have:
- fun + effective workouts
- detailed coaching guidance/support every step of the way
- camaraderie and support from fellow likeminded members
- lots of nutrition/fitness resources to help you reach your goals
All our workouts can help get you to where you’re trying to go. The question is: WHERE will you be working out from?
Where Ya Working Out?
(click each pic for more deets!)
full gym, with machines
Full Gym Physique Bundle: you'll need machines, cable machines, barbell, DB's, squat rack, bench.
Full Gym Physique Programs:
- 3-Day Physique (60-75 min)
- 4-Day Physique (60-75 min)
- 4-Day 45-Min Physique (45 min)
- Bryan's Program (75-90 min)
*Option to add 2-3 sessions of programmed zone 2 or zone 5 cardio
Home, cf, or gym without machines
Home Gym Physique Bundle: for those at home or in gyms with no machines. You'll need a barbell, DB's, squat rack, bench, bands.
Home Gym Options):
- 3-Day Home Gym Physique (60 min)
- 4-Day Home Gym Physique (60 min)
- Strength/Metcon (60-75 min)
- Bonus: DB Quickie (30 min)
*Option to add 2-3 sessions of programmed zone 2 or zone 5 cardio
with only dumbbells
DB-Only Physique Bundle: all you need is DB's and a bench! Perfect for home workouts, travel, and life on the go.
Program Options:
- 3-Day DB Physique (coming 4/10)
- 4-Day DB Physique (60 min)
- 4-Day DB Quickie (30 min)
*Option to add 2-3 sessions of programmed zone 2 or zone 5 cardio
Welcome To Your BEST Life
see results in 30 min, 45min, or 60 min/day
10 workout programs to choose from (at home + full gym options)
workouts deliver via our bomb training app
instant responses on form check videos and nutrition, fitness, programming questions
24/7 coaching support via our app chat + members-only forum
Our Paragon Training App:
- Programmed Warm-ups: 5-10 min of fun
- Super Detailed Workouts: so there's never confusion on what to do
- Lift Tips + Videos ALWAYS Included: unfamiliar with a lift? There's over 500+ vids & all the lifting tips in our app!
- Modifications & Substitutions: we always list 2-4 movement scales, subs, or swap ideas
- In-App Chat Feature: share memes, post form check videos, or ask the coaches questions
- Daily Monitoring: energy, sleep, soreness, and recovery
- In-App Timer: the app timer feature is the tits. easily track rest periods between lifts, EMOM's, etc
- Track Progress + PR's: it's easy peasy lemon squeeze-y with our app (:
- No Calendar Wrestling: fall behind on workouts or join mid-cycle? no sweattt!
- "Game-ified” App Features: we love us some warm fuzzies and positive habit reinforcements
Our Training App is kindd of like a Chipotle burrito (packed to the brim w/ goodness + good times)
Scroll over phone to see all the awesome features
Our Paragon Training App:
- Programmed Warm-ups: 5-10 min of fun
- Super Detailed Workouts: so there’s never confusion on what to do
- Lift Tips + Videos ALWAYS Included: unfamiliar with a lift? There’s over 600+ vids & all the lifting tips in our app!
- Modifications & Substitutions: we always list 2-4 movement scales, subs, or swap ideas
- In-App Chat Feature: share memes, post form check videos, or ask the coaches questions
- Daily Monitoring: energy, sleep, soreness, and recovery
- In-App Timer: the app timer feature is the tits. easily track rest periods between lifts, EMOM’s, etc
- Track Progress + PR’s: it’s easy peasy lemon squeeze-y with our app (:
- No Calendar Wrestling: fall behind on workouts or join mid-cycle? no sweattt!
- “Game-ified” App Features: we love us some warm fuzzies and positive habit reinforcements
encouragement to be well-fed, so you can lift big + live big
2-3 rest days per week (so you can go live a big life outside the gym)
support + camaraderie from thousands of likeminded members
Option to do zone 2 and zone 5 cardio (but only if you want to)
Daily monitoring of sleep, energy, mood, stress, and recovery
option #1: Full Gym Physique Bundle
“Full Gym” = you have access to machines, cable machines, barbell, DB’s, squat rack, bench.
Full Gym Physique Programs: 3-Day Full Body Physique, 4-Day Physique, 45-Min Physique, Bryan’s Program
Physique
Programs
Our most popular programs! 4-Day Physique is our flagship program that about 70% of our members follow.
To follow these workouts: you’ll need access to all the equipment AND machines/cable machines.
No machines? You’ll want to subscribe to Home Gym Bundle. Very similar programming, just optimized for workouts without machines.
- Workouts: have Progressive Overload and are mostly Hypertrophy focused (cuz life is too short not to look zamn good!)
- Training Cycles: periodized to automatically alternate between Hypertrophy, Strength, and Metabolic Conditioning (ain’t nobody have time to hit plateaus and not see progress when they’re doing the work)
- Equipment: barbell, DB’s, bench, squat rack, machines, and cable machines.
- 4-Day Physique: (4 x 60-75 min)
- Say hello to our most popular program guaranteed to help you look your best
- 4 days of upper/lower body splits
- 3-Day Physique (3 x 60-75 min)
- 3 x full body sessions
- great to combine w/ running, sports, or other hobbies
- *choose this program if you can only lift 2x/week (complete the same 2 days each week. Ex: Mon/Wed, ignore Fridays)
- 45 Min Physique (4 x 45 min)
- Don’t have an hour to spend in the gym? P45 has ridiculously fun programming and is about to be your new BFF
- “This my best friend, she a real quick witch”
- Bryan’s Program (60-90 min)
- B’s exact programming!
- For the advanced athlete
- Mostly machines/cable work
- Barbell, dumbbells, squat rack, bench, machines, cable machines
- We always give 2-4 movement options in programming. For ex: workout might say “Back Squat OR Hack Squat.” Or “Pull-ups OR Cable Pulldowns”
Same amazing programming we're known and loved for, but delivered with ridiculously fun rep schemes and an emphasis on "hit it & quit it." Get in, get jacked, and go live a big life ♥️
Option #2: Home Gym Physique Bundle
“Home Gym” = at home OR at a gym without machines. You’ll need barbell, DB’s, squat rack, bench, resistance bands
Programs: 3-Day Full Body Home Gym Physique, 4-Day Home Gym Physique, Strength/Metcon, DB Quickie
That new newww! (insert heart eye emoji).
This was previously the “Performance Bundle” that had our 3-Day Cardio/Lift program.
Cardio/Lift got a lil glow up and is now 3-Day Full Body Physique. Similar bodybuilding and strength training focused programming, just different name (and optimized for gyms without machines).
You can stack on our “Cardio: Zone 2 / Zone 5″ program” for 2-3 potential sweat sesh’s that pair perfectly with our programming.
OR you can follow your own race programing, ride your Peloton, hike or trail bike – or enjoy whatever sports and hobbies ya love doing (volleyball, bjj, surfing, etc)
- Workouts: have Progressive Overload and are mostly Hypertrophy focused
- Training Cycles: periodized to automatically alternate between Hypertrophy, Strength, and Metabolic Conditioning
- Equipment: barbell, DB’s, bench, squat rack, resistance bands
- 3-Day Home Gym Physique (60-75 min)
- 3 days x full body sessions
- Great option to combine w/ running, Peloton, or other sports/hobbies
- *choose this program if you can only lift 2x/week (complete the same 2 days each week. Ex: Mon/Wed, ignore Fridays)
- 4-Day Home Gym Physique (60-75 min)
- 4 days of upper/lower body splits
- Machine-less version of our most popular program (:
- Strength/Metcon (4-5x 60-75 min)
- Our take on a more sustainable approach to crossfit and functional fitness
- Strength training, Olympic lifting, fun metcons – put together in a way that won’t leave you feeling beatdown and burnout
- DB Quickie (4 x 30 min)
- Fast and fun goodness
- When Paragon Quickies take less than 30 min, there’s ALWAYS time to “get it in”
- Think if bodybuilding + crossfit had an (awesome) baby together
- Clutch for travel, holidays, or busy days or seasons of life
- Barbell, dumbbells, squat rack, bench, resistance bands
- If Strength/Metcon or doing Cardio Zone Add-On Program, you’ll need a jump rope, bike, rower, ski erg, etc
Physique
Programs
Only have 2 days to lift? Stay consistent and complete the same 2 days each week (& ignore the 3rd programmed day like a bad boyfriend).
Option #3: DB-Only
Physique Bundle
“DB-Only” = all you need is dumbbells, bench, resistance bands (and to be ready for a good time!)
DB-Only Programs: 3-Day Full Body DB Physique, 4-Day DB Physique, 30-Min DB Quickie
Physique
Programs
There’s sometimes this connotation that DB or home workouts aren’t “as good of a workout” … Prepare to have your mind blown!
We grew like wildfire during the panini as our DB programs still have structured training cycles + progressive overload (just like our other programs).
Bryan loves nerding over the latest research and getting creative on helping members maximize results + get incredible workouts (regardless of how much time/equipment you do or don’t have).
Still build muscle, get strong, work towards your goals, and look great while doing it – guaranteed!
*note: 3D /4D DB Physique permanently live in Hypertrophy. Get ready for the gun show, cuz you’ll be getting all the muscle-building goodness!
- 3-Day DB Physique (60 min. arrives 4/10):
- 3 days x full body sessions
- Great option to combine w/ running, Peloton, or other sports/hobbies
- *choose this program if you can only lift 2x/week (complete the same 2 days each week. Ex: Mon/Wed, ignore Fridays)
- 4-Day DB Physique (60-min):
- DB-Only version of our most popular program
- We released this program during Quarantini. It was SO good and members saw such good results that members demanded we keep the program in our line-up once shutdown ended (!!!)
- DB Quickie (4 x 30 min)
- Fast and fun goodness
- When Paragon Quickies take less than 30 min, there’s ALWAYS time to “get it in”
- Think if bodybuilding + crossfit had an (awesome) baby together 😀
- Clutch for travel, holidays, or busy days or seasons of life
At least 2-3 pairs of dumbbells + resistance bands (but the more weights you have, the merrier)
Pairs of light, medium, and heavy for you dumbbells would be a great start. Ex: pairs of 10’s/20’s/30’s
Add-on Program: zone 2 + zone 5 cardio
Hate cardio, or afraid to do cardio cuz it’ll “kill your gains?”
Even if you’re a “cardi-NO” or “cardio is cardio” type of person, regular Zone 2 Cardio really is one of the BEST things you can do for your health, lifting performance, and physique.
The American Heart Association recommends at least 150 min/week of moderate-intensity aerobic activity OR 75 min/week of vigorous aerobic activity (or a combo of both).
We’re trying to be around for a good time AND a long time, ya’ll! (:
You should prob still do some cardio, even if you hate it, so you can get strong and build muscle (but also not be sucking wind super hard after walking up a flight of stairs).
One of the reasons the “cardio kill your gains” vibe surfaced was because research a few years ago (~2017-2018) was actually mixed.
At the time, studies leaned that tons of cardio and lifting might negatively impact someone’s ability to effectively build muscle, perform, get stronger, etc.
Fast forward to present, research now leans more the direction that the two CAN be complimentary… IF following an intelligent strength training programming (*cough* like ours *cough*), eating adequately to support recovery, carefully controlling training volume between the two, etc.
As always, we do the hard and complicated programming stuff for ya. You get to “duck” around and have fun (and look really good while doing it).
Cardio Add-On program includes:
- 2x Zone 2 steady state cardio sessions, 1x Zone 5 sprint session (total of 3 potential sessions)
- Sessions take 30 to 60 min and pair perfectly with Paragon programming
- Most ideal if you can split up sessions (ex: lift one sesh, cardio one sesh). If not, do cardio at end of session.
*Try to get 2 total rest days, if you can (:
- Pick your poison: running shoes, treadmill, bike, rower, ski erg
- Most ideal for Zone 2: bike, row, incline treadmill, stair stepper
- Most ideal for Zone 2: anything you can sprint and go fast on. Bike, rower, etc
Pregnancy //
Postpartum
Are you currently pregnant or newly postpartum?
As part of your membership, you’ll get access to TONS of free pregnancy resources, including access to our Workout Modification and Substitution Guide from The Mint PRJCT.
It’s super important to us that Paragon members have support during ALL parts of their fitness journey, so we’re super excited to be partnering with the amazing pregnancy and postpartum experts at The Mint PRJCT! ♥️
Paragon Members get a 20% discount on The Mint PRJCT’s 6-Phase Postpartum Program.
^ Use discount code “Paragon” at checkout!
Our Ethos at Paragon
- Love is love
- color belongs in fitness
- life is better strong
- all bodies are good bodies
- if you workout, you are an athlete
- health/wellness doesn’t have a “look” or size
- life is too short to spend at war w/ your body
- your body is worth loving in all of it’s seasons + stages
- strong parents go on to raise confident + fearless kiddos
- the way you eat and exercise should provide freedom + peace of mind
- strong, confident, and well-fed looks good on everybody + every body
