|Program||Type||Description||Difficulty||Variety||Main Benefits||Drawbacks||Suggested Frequency|
|Transformation Series A||Total Body Strength and Conditioning||Features a precision tuned combination of power lifting, CrossFit, CoreFit, and Functional Strength Training||★★☆☆☆||★★★★☆||Great variety and amazing results||You will have lots of technique to master||2-3 times per week|
|Transformation Series B||Total Body Strength and Conditioning||Features a precision tuned combination of power lifting, CrossFit, CoreFit, and Functional Strength Training||★★★☆☆||★★★★☆||Great variety and amazing results||You will have lots of technique to master||2-3 times per week|
|Transformation Series C||Total Body Strength and Conditioning||Features a precision tuned combination of power lifting, CrossFit, CoreFit, and Functional Strength Training||★★★★★||★★★★☆||Designed to test your fitness to max||Be prepared to be humbled.||2-3 times per week|
|Strong By Paul||Total Body Strength and Conditioning||Our 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|
|Strong by Dawn||Strength and Hypertrophy||3 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|
|Everyday Strength||Strength and Conditioning||Ideal 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|
|Bikini Body||Strength and Conditioning||For 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 program||Don'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|
|Beach Ready||Strength and Conditioning||Our male body shred program to develop lean muscle mass.||★★★☆☆||★★☆☆☆||Build lean and strong muscle in our men's hypertrophy program||Intense 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|
|Commit and Conquer||Strength and Conditioning||Strength 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 athlete||Twice or Four times per Week|
|BulletProof||Weight loss||This 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|
|Functional Strength Training||Total Body Strength and Conditioning||Strongman, Grip, CoreFit, and CrossFit combine into heavy duty level workouts. Each workout is very different, be prepared for anything!||★★★★☆||★★★★★||Take some of the toughest workouts across genre's and put them into one program.||It's effective to specialize in one thing. This program builds everything||Twice or Four times per Week|
|Roberts Strength and Conditioning||Strength and Conditioning||Utilizes 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 program||Be 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|
|Zero2Fit||Weight Loss and Mobility||Ideal 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|
|Level I - Foundational Strength||Strength and Mobility||Our 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 injuries||Twice per Week|
|Level I - Weight Loss||Strength and Weight Loss||Our intro program. Designed for people that have minor movement difficulties and people who have more than 40% body fat||★★☆☆☆||★★☆☆☆||Great for weight loss||Be prepared to work really hard||Three times per Week|
|Level II||Strength and Conditioning||Finished Level I? Start right where took off. More challenging workouts await, with movements that build on what you already know.||★★★☆☆||★★★☆☆||Great early transformation program||Twice per Week|
|Level III||Glutes and Core||Want 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 workouts||Doesn't focus on upper body||Twice per Week|
|The Symmetry System - Upper Body||Mobility and Strength Training||Helps 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|
|The Symmetry System - Lower Body||Mobility and Strength Training||Greart 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.|
|CoreFit Unleashed Series A||Core and abs||All 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 injuries||Twice per Week|
|CoreFit Unleashed Series B||Core and abs||Just Like Series A, but with the difficulty dial set to max||★★★★★||★★★★★||You asked for the max, so you had better be ready to bring it||Twice per Week|
|Redline||Weight loss||Safe 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 environment||Workouts are scaled, but they are still going to be tough||Three times per Week|
|Redline - No Shoulders Variation||Weight loss||Just 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 environment||Workouts are scaled, but they are still going to be tough||Three times per Week|
|CrossFit Metcon Series||Weight loss||Leverage the power of CrossFit in a personal training format.||★★★☆☆||★★★☆☆||Reap the benefits of CrossFit in a safe controlled environment||Workouts are scaled, but they are still going to be tough||Three times per Week|
|CrossFit Gymnastics||Gymnastics||Handstand 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 book||Requires that you can do movements like pullups and L-holds||Twice per Week|
|Bodybuilding Fundamentals||Hypertrophy||If 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 imbalances||3 times per week|
|The Gun Show||Hypertrophy||Want 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|
|Guaranteed Mass Series I||Hypertrophy||For 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 programs||Workouts are tough with high volume, a strong diet is key.||2 or 4 times per week|
|Guaranteed Mass Series II||Hypertrophy||Want even more definition with our trademark Guaranteed Mass style? Step up to Guaranteed Mass 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|
|Pauls Pythons Program||Hypertrophy and Gymnastics||Our best upper body muscle building program utilizing CrossFit Gymnastics||★★★★★||★★★★☆||If you are already in good shape, but want to take it to the next level, this is a plateau busting routine||Little emphasis on core or legs||2 or 4 times per week|
|Getting Diesel||Hypertrophy Upper Body||Upper 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 legs||2-4 times per week|
|Stand Strong||Hypertrophy and Mobility in Legs and Core||Build 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 body||3 times per week|
|Westside Power Lifting Series A-D||Strength and Powerlifting||An 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 them||More soreness than other workouts, and you'll need to be comfortable with Bench, Press, Deadlift, and Squats||2 or 4 times per week|
|5/3/1 Powerlifting||Strength and Powerlifting||You'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 strength||High volume and ADD weight lifters might prefer a program with more variety||2 times per week|
|5/3/1 Powerlifting Firemans Variation||Strength and Powerlifting||Take 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 best||Uses high volume to boost gains at the expense of more variety||2 times per week|
|Glute Powerlifting by Bret Contreras||Strength and Powerlifting||Straight 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 booty||Not as balanced as 5/3/1, but works great as a follow-up with an upper body system||2-4 times per week|
|Injured Athlete: Hand and Shoulder||Recovery||Got 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 injury||Doesn't work upper body||2 times per week|
|Injured Athlete: Knee||Recovery||Name 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 knee||No lunges or squats||2 times per week|
|Injured Athlete: Foot and Toe||Recovery||Got a broken toe, but still need to lose weight? We are ready for you||★☆☆☆☆||★★☆☆☆||Provides challenging workouts without using the foot||No lunges or squats or cleans||2 times per week|
|Grip Master Series||Upper Body Strength and Grip||Build power grip and arms with this workout program||★★★☆☆||★★★☆☆||Grip, hand strength, shoulders,||Upper body dominate workout||Twice per Week|
Each of our Workout Programs and Exercise Systems contain 8-16 separate workouts. During your intake process, we will discuss these programs with you, and utilize our Fitness Performance Benchmark to place you into a program optimized for your goals, your fitness level, and your experience. Plus all coaches will scale the individual workout to your level, so you’ll always be getting a customized workout.
🌟 The Symmetry System: for treating pelvic shift/tilt + glutes and core weaknesses
🌟 Strong By Dawn: Foundation strength training program utilizing complex and isolation exercises
🌟 The Gun Show: Build serious total body definition without the dreaded leg day.
🌟 Guaranteed Mass II: By popular demand our famous Guaranteed mass program now has a second series. Let’s Get Strong.
🌟 5/3/1 Fireman’s Variation: need to get strong for work — with muscle endurance that performs as good as it looks?
Workout Program and Exercises
We can determine what difficulty is appropriate through our Fitness Performance Benchmark and your intake questionairre.
As often as you like, however we recommend that you stay on a program for at least 3-4 cycles to maximize results.
- 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.
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.
Got any more questions?