ProgramTypeDescriptionDifficultyVarietyMain BenefitsDrawbacksSuggested Frequency
5/3/1 Power Lifting ClassicStrength and PowerliftingYou've heard of the amazing 5/3/1 system? Well here it is. Text book and perfect for building strength★★☆☆☆★☆☆☆☆One of the simplest and methods for building strengthHigh volume and ADD weight lifters might prefer a program with more variety2 times per week
5/3/1 Power Lifting Firemans VariationStrength and PowerliftingTake all the benefits of 5/3/1 and now apply to functional movements. Build serious power to carry and move objects. ★★☆☆☆★☆☆☆☆If you need strength and endurance for your job, this program is our bestUses high volume to boost gains at the expense of more variety2 times per week
Beach ReadyStrength and ConditioningOur male body shred program to develop lean muscle mass.★★★☆☆★★☆☆☆Build lean and strong muscle in our men's hypertrophy programIntense Fat Burning Sweaty Workouts Await You in Beach Ready. You want to look good? Be prepared to work hard on every single workout.Twice or Four times per Week
Bikini BodyStrength and ConditioningFor the woman who wants to be strong and develop muscle definition without looking bulky. Or for the man who wants the more shredded look.★★★☆☆★★☆☆☆Build lean and strong muscle in our woman's hypertrophy programDon't think this program is easy -- because it's the "bikini" program. You want to look good? Be prepared to work hard on every single workout.Twice or Four times per Week
Bodybuilding FundamentalsHypertrophyIf you want to increase muscle size and can only workout twice a week, this is the program.
This is a foundational, adjustable, bodybuilding program with a twist. New movements working in the foundational timing that brings people onto the stage every year
★★☆☆☆★★☆☆☆3 Day split including:
1) Glute and Core,
2) Back and Chest
3) Shoulders and Arms
Doesn't address movement issues or repair muscle imbalances3 times per week
BulletProofWeight lossThis is our general physical prepardness workout to the xtreme. From hex deadlifts to clubbells, you will be pushed outside your comfort zone.★★★★☆★★★★★Gain competance in challenging equipment like kettlebells with exciting program combinations. Finishing a workout becomes a victory itself.Not intended for brand new clients because some of the movements are challenging (snatches, cleans, etc.)Twice or Four times per Week
Commit and ConquerStrength and ConditioningStrength and Conditioning Program using barbells, kettlbells, CrossFit, TRX.

Be prepared to test of your mental toughness
★★★★☆★★★☆☆Main Benefits - Fat loss and strength.Drawbacks - Soreness, comfortable with barbell and kettle bell movements, designed for the injury free athleteTwice or Four times per Week
CoreFit Unleashed Series ACore and absAll Core -- all the time. A balance programming incorporating TRX Suspension Training, Exercise Tubing, Kamagons, and Kettles.★★★☆☆★★★★★If there is a weakness in the core, we'll find it. Builds balance and repairs injuriesTwice per Week
CoreFit Unleashed Series BCore and absJust Like Series A, but with the difficulty dial set to max★★★★★★★★★★You asked for the max, so you had better be ready to bring itTwice per Week
CrossFit GymnasticsGymnasticsHandstand Pushups, Bar Muscle Ups, and more. If it's in the CrossFit Games, you'll learn it here★★★★★★★★★★Learn how to do every movement in the CrossFit bookRequires that you can do movements like pullups and L-holdsTwice per Week
CrossFit Metcon SeriesWeight lossLeverage the power of CrossFit in a personal training format.★★★☆☆★★★☆☆Reap the benefits of CrossFit in a safe controlled environmentWorkouts are scaled, but they are still going to be toughThree times per Week
EscaladeSculptingGet better at everything and look better doing it.★★★☆☆★★★★☆Starts with foundational movements, then moves to compounds, isolation, then core.None, but you'll need to be able to press overhead for this program to work for you.3 Times Per Week
Everyday StrengthStrength and ConditioningIdeal for someone who has completed Level 1, or done some training at Orange Theory or Pure Barre etc., but you want to take to the next level.

Learn how to do movements like pull-ups and push-ups.
★☆☆☆☆★★★★★This program focuses on building that strong but lean look. It utilizes total body conditioning to minimize weaknesses, so you can do everything from carrying groceries easier to beating your husband/wife at the hike you have been planning.If you have a very specific goal (e.g. building your arms), another program might be better. But if your main goal is to look and move better, this is the program to pick.Twice or Four times per Week
Let's Get StrongTotal Body Strength and ConditioningFunctional Strength Training with Body Building and Grip Work★★★☆☆★★★★★A collection of some of the best workouts Sand & Steel has made to date. This is the third generation of this program, and it's intense.Has everything you need except cardio.Twice or Four times per Week
Getting DieselHypertrophy Upper BodyUpper body strength, hypertrophy, and conditioning. Uses two splits: chest, back, and grip + arms, triceps, and biceps.★★★★☆★★★☆☆Amazing system that builds strength, conditioning, and hypertrophy in one workout system.Doesn't work legs2-4 times per week
Glute Powerlifting by Bret ContrerasStrength and PowerliftingStraight from the man himself, Bret Contreras the glute guy. This is his signature glute and leg powerlifting system.★★☆☆☆★☆☆☆☆Great for sports that rely on hips, and of course for building a signature bootyNot as balanced as 5/3/1, but works great as a follow-up with an upper body system2-4 times per week
Grip Master SeriesUpper Body Strength and GripBuild power grip and arms with this workout program★★★☆☆★★★☆☆Grip, hand strength, shoulders,Upper body dominate workoutTwice per Week
Injured Athlete: Foot and ToeRecoveryGot a broken toe, but still need to lose weight? We are ready for you★☆☆☆☆★★☆☆☆Provides challenging workouts without using the footNo lunges or squats or cleans2 times per week
Injured Athlete: Hand and ShoulderRecoveryGot a shoulder or hand injury? No problem, this workout series will keep you losing weight while we focus on your core and legs★★☆☆☆★★★☆☆Keep your conditioning up while you recover from a shoulder or hand injuryDoesn't work upper body2 times per week
Injured Athlete: KneeRecoveryName says it all, this is our leg and upper body workout series that avoids putting strain on your knee★★★☆☆★★★☆☆Provides challenging workouts without using the kneeNo lunges or squats2 times per week
Level I - Foundational StrengthStrength and MobilityOur intro program. Designed for people with major movement difficulties and people who have more than 35% body fat★☆☆☆☆★★☆☆☆The most clients start on this program. Flexible and powerful, you'll start moving better faster on this program.Simpler movements and moderate intensity. Not optimized for weight loss, optimized to prevent early injuriesTwice per Week
Level I - Weight LossStrength and Weight LossOur intro program. Designed for people that have minor movement difficulties and people who have more than 40% body fat★★☆☆☆★★☆☆☆Great for weight lossBe prepared to work really hardThree times per Week
Level IIStrength and ConditioningFinished Level I? Start right where took off. More challenging workouts await, with movements that build on what you already know.★★★☆☆★★★☆☆Great early transformation programTwice per Week
Level IIIGlutes and CoreWant to build serious power in your legs and core while strengthening your arms and shoulders? The Glute and Core series is a tough workout program★★☆☆☆★★★☆☆Advanced workouts to help you build some serious glute, repair core weaknesses, and prepare you for harder workoutsDoesn't focus on upper bodyTwice per Week
Metcon StrongTotal Body Strength and ConditioningOur ultimate, no compromises, body transformation program. 

Combines 8 of our best workouts and 8 original workouts.
★★★★★★★★★★Transformation (weight loss and hypertrophy) by utilizing varied programming and high intensity intervals.Requires good mobility for some movements. Also requires minimum strength requires and a working knowledge of weightlifting and kettle technique.2-3 times per week
RedlineWeight lossSafe and Effective weight loss workouts. This is one of our intro programs with clients burning 10-12 pounds a month.★☆☆☆☆★★☆☆☆Reap the benefits of CrossFit in a safe controlled environmentWorkouts are scaled, but they are still going to be toughThree times per Week
Redline - No Shoulders VariationWeight lossJust like our Redline program, except this is one is especially designed for people with shoulder injuries★☆☆☆☆★★☆☆☆Reap the benefits of CrossFit in a safe controlled environmentWorkouts are scaled, but they are still going to be toughThree times per Week
Roberts Strength and ConditioningStrength and ConditioningUtilizes a ground breaking sequence of 3 ten minute EMOMs with 12-18 minute AMRAP. In other words, 30 minutes of strength and 15 minutes of conditioning wrapped into one non-stop, heart pounding workout.

These workouts are super tough to complete, but people who have finished it have seen 30-40% increases in all their major lifts.
★★★★★★★☆☆☆There are only two programs in the XT60 that are named after Paul. Strong by Paul and Roberts Strength and Conditioning. Expect massive gains in strength and conditioning in this programBe prepared to bust your ass every workout. Every workout is hard and relentless. This workout system requires a commitment and focus, but the rewards are worth it.3 times per week
Stand StrongHypertrophy and Mobility in Legs and CoreBuild some serious power and definition in your legs. Utilizing a posterior, anterior, and powerlifting split, this the best leg focused program of its type.

The program provides ample time to improve mobility in hips, ankles, and knees
★★☆☆☆★★★☆☆Weight Loss benefits with conditioning. Builds legs, glutes, calves, and core.Little emphasis on upper body3 times per week
Strong by DawnStrength and Hypertrophy3 sets by 10 reps. Well it's not quite that simple, but Dawn's formula on this program is tried true. 2-3 complex movements (e.g. hip thrust and squats) and 4 isolation movements.★★★☆☆★★★☆☆Builds total body strength without the use of overly complex movements (e.g. snatches and cleans.)Doesn't focus on conditioning and utilizes easier movements.2 times per week
Super Mass Series IHypertrophyFor men or women who want to add serious muscle quickly. Workouts are very challenging -- you'll be sore for a day or two. Works equally well for men or women.★★★★☆★★☆☆☆One of our fastest muscle building programsWorkouts are tough with high volume, a strong diet is key.2 or 4 times per week
Super Mass Series IIHypertrophyWant even more definition with our trademark Super Mass style? Step up to SuperMass II, and build some serious muscle volume.★★★★☆★★☆☆☆Super tough program focused on high volume and controlled rest periods. Just show up, take your protein, and reap the rewards. The program is tough, but you'll see results in as little as two weeks.There are real downside to this program other than it's not for beginners. It'll take some strong mental discipline to finish each workout.3 times per week
The Gun ShowHypertrophyWant to build definition in your whole body without brutal leg days? This is the program for you★★★☆☆★★☆☆☆Paul upped the ante on this client request. I want to look great "guns blazing" but I really don't want to do heavy leg days. It took us a while to build this program, but it's here. Our formula: start with the arms and shoulders, move to core, and finish with a controlled complex set like squat cleans.Doesn't really build metabolic conditioning, and is only average on fat loss.2 or 4 times per week
The Symmetry System - Lower BodyMobility and Strength TrainingGreart for correcting pelvic shift/tilt and glutes and core weaknesses. Balance comes from static motor control in both the hips and core. This program optimizes use of both to improve balance and stability★★☆☆☆★★★★★Program is specifically designed to help people with hip injuries and problems with recruitment in their core.Doesn't work upper body that much as upper body isn't involved in balance. Core though is heavily emphasized.Twice Per Week.
The Symmetry System - Upper BodyMobility and Strength TrainingHelps Correct Shoulder imbalances through the use of workouts that challenge range of motion and single arm movements. This program works back, chest, and shoulders. Plenty of conditioning for weight loss too.★★☆☆☆★★★★★Programming works for everyone as the moves are very scalable. It's great for people who have back pain, shoulder pain, or upper body weaknesses.
These workouts are tough, and we'll use your lack of mobility as a focal point in making the workouts tougher
Program is well balanced: with conditioning, strength, and mobility well distributed. Works for total body programming too. It's not a super strength program like 5/3/1 or westside though.Twice per Week
Transformation Series ATotal Body Strength and ConditioningFeatures a precision tuned combination of power lifting, CrossFit, CoreFit, and Functional Strength Training★★☆☆☆★★★★☆Great variety and amazing resultsYou will have lots of technique to master2-3 times per week
Transformation Series BTotal Body Strength and ConditioningFeatures a precision tuned combination of power lifting, CrossFit, CoreFit, and Functional Strength Training★★★☆☆★★★★☆Great variety and amazing resultsYou will have lots of technique to master2-3 times per week
Transformation Series CTotal Body Strength and ConditioningFeatures a precision tuned combination of power lifting, CrossFit, CoreFit, and Functional Strength Training★★★★★★★★★☆Designed to test your fitness to maxBe prepared to be humbled.2-3 times per week
Westside Power Lifting Series A-DStrength and PowerliftingAn Advanced Powerlifting Program that produces tremendous gains. High volume, and blistering workouts await.

Many clients at Sand & Steel feel this is the best program Paul has written to date. Workouts are long and intense.
★★★☆☆★★☆☆☆Tried and true, some of the best lifters in the world use this program, and we have 4 series of themMore soreness than other workouts, and you'll need to be comfortable with Bench, Press, Deadlift, and Squats2 or 4 times per week
Zero2FitWeight Loss and MobilityIdeal program for individuals who:
A) Have more than 40 pounds to lose,
B) Have a major mobility issue (e.g. haven't touched your toes in 10 years)
C) Have a past or current injury
★☆☆☆☆★★★☆☆If you are out of shape or dealing with an injury this program will help you get back on track. Featuring our safest programming with slow progressions, this program will help you get started.May be too basic for some, but we'll do a benchmark to find out if it's a good fit.Once or Twice a Week

Which Workout Program and Exercises is appropriate for me?

We can determine what difficulty is appropriate through our Fitness Performance Benchmark and your intake questionairre.

How Often Can I Change Workout Program and Exercises?

As often as you like, however we recommend that you stay on a program for at least 3-4 cycles to maximize results.

How Often Should I do the Workout Program and Exercises?

  • One times per week is best for people who are also playing sports or doing fitness on their own.  Also good if you have movement limitations and are OK with gradual improvements.  We’ve had many clients on this program, and they gotten good results in about 3 months (24 sessions.)
  • Two times per week is the optimal budget/results speed combination.  Many clients come twice a week, get great results, and do no other form of exercise.  For weight loss though, we do recommend you also include a nutritition program with your training.
  • Three times per week is optimal for results speed.
  • Four times per week is great for people wanting more than one program at a time or want to maximize work speed.

Do I have to come in at the recommend Workout Program and Exercises frequency?

You can train at whatever frequency you like (e.g. 8x a month, 12x a month, etc.)  The suggested frequencies are the number of times per week that we find work best for most people.