Kaelan Jones

Phase 1: Augmenta

Phase 1: Augmenta

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To promote sarcoplasmic hypertrophy, aim for a high rep range per set while leaving 1-3 reps in reserve (RIR) to push near fatigue without failure. Focus on partial lengthening exercises to emphasize the stretch phase for increased muscle tension, and add techniques like drop sets and supersets to boost metabolic stress. Your goal is to train each muscle group 2-4 times per week, pair it with a high-carb diet to support glycogen storage, and progressively increase your workload for continued muscle growth.

Goal:
Gain Muscle
Weight Lifting
4 weeks program 4 days/week 45-60 mins
Level:
Intermediate
Goal:
Gain Muscle
Weight Lifting
4 weeks program 4 days/week 45-60 mins
Level:
Intermediate

Workouts

Upper Body | Day 1 [Wk. 1]
Upper Body | Day 1 [Wk. 1]
5.0
Lower Body | Day 2 [Wk. 1]
Lower Body | Day 2 [Wk. 1]
5.0
Legs, Glutes, Lower Body, Gym, Intermediate
Full Body | Day 4 [Wk. 1]
Full Body | Day 4 [Wk. 1]
5.0
Upper Body | Day 1 [Wk. 2]
Upper Body | Day 1 [Wk. 2]
5.0
Lower Body | Day 2 [Wk. 2]
Lower Body | Day 2 [Wk. 2]
5.0
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

Need to see it to believe?

High quality, tailored to every athlete individually. Kaelan and I have been working together diligently and over the span of a couple years - and just within the first six months, I had made leaps of improvement in my athletic performance. He evaluated my physical/mental foundation, and utilized cues and specific methods to tackle weaknesses (and strengths) behind my movement patterns. We became a Florida state champion (amateur) with finishes, and it helped net me a camp at the UFC PI late last year, with direction towards the launch of a professional career in 2023. Hands down a life changing facility to any athlete, or general population looking to enhance quality of life.
Alex Rogers - Professional MMA Fighter
Coach Kae is by far the most intense coach I have ever trained with. The amount of knowledge and strength I have gained from his coaching has helped me excel in my performance! Very attentive of the movements we do within each exercise we attack. Highly recommended for all around performance evolvement!
Andre Nagle - Professional Cinematographer
I used to go to the gym and do back/bi's, chest, legs, arms, etc. All the basic body building splits I learned in HS and College As time has went on l've met some amazing coaches that have showed me you should always train towards your goal. If you wanna get faster, train for speed. Power? Train for power. If you just wanna look big and get size then body building splits might be perfect for you. But those looking to get more athletic, perform better in your sport should look into the proper coaches to help you get there!!
Steven Soriano - Amateur MMA/Boxer
High quality, tailored to every athlete individually. Kaelan and I have been working together diligently and over the span of a couple years - and just within the first six months, I had made leaps of improvement in my athletic performance. He evaluated my physical/mental foundation, and utilized cues and specific methods to tackle weaknesses (and strengths) behind my movement patterns. We became a Florida state champion (amateur) with finishes, and it helped net me a camp at the UFC PI late last year, with direction towards the launch of a professional career in 2023. Hands down a life changing facility to any athlete, or general population looking to enhance quality of life.
Alex Rogers - Professional MMA Fighter

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Kaelan Jones

Online personal trainer

My goal is to empower individuals to unlock their full potential through personalized strength and conditioning coaching. With a passion for health, wellness, and performance, my mission is to guide and support clients and athletes alike on their journeys to enhance performance and prevent injury. By providing tailored training programs, expert guidance, and ongoing motivation, I aim to help combat athletes and enthusiasts alike to building strength, improving athletic performance, and enhancing movement quality.

Frequently asked questions

What is Reps In Reserve?
Reps In Reserve (RIR) is a training concept used to gauge how close you are to failure during a set. Essentially, it’s the number of additional reps you believe you could still perform before reaching muscle failure. For example, if you complete a set of 10 reps and feel you could have done 2 more reps before failing, that would be an RIR of 2. This method helps manage training intensity and ensures you’re pushing your limits without going to complete failure every set.
What is Partial Lengthening?
Partial Lengthening refers to a type of technique where you perform movements that emphasize the muscle's stretch phase, but not through its full range of motion. This can look like focusing on the part of the movement where the muscle is lengthened, such as the bottom portion of a curl or squat. This approach enhances muscle tension and can lead to greater muscle activation and growth, especially when combined with other hypertrophy strategies.
Is it recommended to eat before/after training?
Before Training: Timing: Aim to eat a balanced meal 2-3 hours before your workout, or a smaller snack 30-60 minutes prior. Focus: Include a mix of carbohydrates and protein to fuel your workout and prevent muscle breakdown. Carbs provide energy, while protein supports muscle maintenance and repair. Example: A meal could be chicken and rice with vegetables, or a snack might be a banana with a protein shake. After Training: Timing: Try to eat within 30-60 minutes after exercising to replenish glycogen stores and support muscle repair. Focus: Include a combination of protein and carbohydrates. Protein helps with muscle repair and growth, while carbs help restore glycogen levels.
Does being sore mean my muscles are growing?
Muscle soreness, or delayed onset muscle soreness (DOMS), is a common response to new or intense exercise and is often associated with muscle repair. However, soreness itself doesn't necessarily mean your muscles are growing. Here’s how it relates to muscle growth: 1. While soreness can indicate that you've challenged your muscles and they are adapting, it's not a direct measure of muscle growth. Some effective workouts might not leave you sore, while others might cause soreness without significant muscle gains. 2. Muscle growth primarily occurs during recovery. If you're consistently training and managing recovery well (adequate sleep, nutrition, and rest), you'll likely see muscle growth over time, even if soreness is minimal. Factors Affecting Muscle Growth: • Progressive Overload: Gradually increasing the weight or intensity of your workouts is crucial for muscle growth. • Nutrition: Proper protein intake and overall nutrition support muscle repair and growth. • Recovery: Adequate rest and recovery are essential for muscle repair.

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