Luke Williford
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This program is focused on carving PHYSIQUE and building STRENGTH for ALL genders and experience levels.
By familiarizing yourself with methods implemented by both amateur and professional bodybuilders, you will learn HOW to change the way your body looks.
Furthermore, this program will utilize the PROVEN benefits of COMPOUND lifts, i.e. BENCH PRESS, DEADLIFTS, and SQUATS. For more info on the benefits of compound lifts, see my “Insights” page.
Build muscle, Lean muscle, Full Body, Toning
4 weeks program
Build muscle, Lean muscle, Full Body, Toning
4 weeks program
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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
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.
Reminders
Set workout reminders to stay on track!
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About Luke Williford
Online personal trainer
My name is Luke Williford and fitness saved my life. After suffering several major concussions in the span of one year, the only remedy to the crippling headaches was MOVING.
My GOAL is to share the impact fitness had on me, WITH YOU.
Whether it be simply helping you get MOVING or guiding you through a total BODY TRANSFORMATION, I want to help.
My expertise spans from complex bodyweight movements to the simple concept of SQUEEZING when you curl. I am NASM certified, but more importantly certifiably ADDICTED to movement.
Naturally, I can’t help the feeling of wanting to pass this addiction to movement on to others.
IMPORTANT: If at ANY TIME you need clarification or help on any of the movements or videos, REACH OUT TO ME! Send me a note via Playbook, IG or email and I will do my best to clear things up!
Frequently asked questions
What are the goals of the program?
This program is focused on building PHYSIQUE and STRENGTH.
By familiarizing you with methods implemented by both amateur and professional bodybuilders, you will learn HOW to change the way your body looks.
Furthermore, this program will utilize the PROVEN benefits of COMPOUND lifts, i.e. BENCH PRESS, DEADLIFTS, and SQUATS. For more info on the benefits of compound lifts, see my “Insights” page.
How to get the best outcome of the program?
Fully complete as many of the workouts as possible!!
There are many nuances and details to the program that can help you benefit more completely:
1. Squeezing. Squeezing at the top of any isolated movement (like a curl, or a lateral raise, or a leg press) will help foster a mind muscle connection that will be CRUCIAL to long term aesthetic training. A better contraction will create a better physique.
2. Fighting STRESS. Stress is the #1 killer of effective training. If you WORRY about going to the gym, or really freak out over trying to get each movement PERFECTLY, your body will not adapt as well to the training stimulus.
3. Bracing and breathing. Breathe fully and intentionally before EACH rep. Exhale as you lift weight UP. This method will help you learn how to brace, which is critical for ALL modalities of training. Breathing properly will also help HONE your FOCUS.
How to schedule the program into a week?
As this is a 4 day/week program, I would recommend planning the three days of rest throughout the week, so as to evenly disperse your training.
What do I need to participate in this program?
A membership to most gyms should do the trick.
Who are these workouts for (skill-level)?
Beginner to Mr./Ms. Olympia.
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