Quarter-Year Training Program · $249 · self-serve

My system. Thirteen weeks. Yours to run.

The same method I use inside the Total Body Blueprint, built as a 13-week training quarter you run on your own. Three sessions a week, about three hours total, every exercise demonstrated in writing, every progression decided in advance. No assessment, no customization, no messaging. Just the program, done right.

Get the program — $249 → Read what it isn't first
Read this before you buy

What this program includes.

Everything else on this site argues that you should be assessed before you're programmed. This product is the one exception, and I'm telling you so plainly: it is a professionally built general program with no screening and no contact. If you want a program built around how you move, that's coaching — and it starts at $1,250.

  • No movement or gait assessment
  • No individualized exercise selection or correctives
  • No video review, no messaging, no check-ins, no program changes
  • No support channel of any kind — not email, not DMs. That is what keeps it $249.

What you get

  • 39 written sessions — 13 weeks × 3 full-body days, with sets, reps, RPE targets and rest for every line
  • Four phases — Foundation, Build, Performance, then a deload-and-test week
  • Every exercise demonstrated — setup, execution, the two most common faults and their fixes, a regression and a progression
  • Progression rules that make the loading decisions for you — RPE table, double progression, the bad-day rule, the missed-session rule
  • The repeatable warm-up, conditioning options, recovery guidelines, and baseline / re-test scoring sheets
  • Repeat instructions — run it once as a 90-day program, or use the progression system to repeat it for much longer
  • Printable log sheets, one page per week, plus a no-barbell substitution table
How it's built

A training quarter, not a 12-week PDF.

Each phase asks for something different, and the loading rules change with it. That's what makes it repeatable — cycle two runs at heavier loads, harder variations and new benchmarks.

Weeks 1–4Foundation. Technique and volume. RPE 6–7. Baseline tests in week one.
Weeks 5–8Build. Load goes up, reps come down. RPE 7–8.
Weeks 9–12Performance. Lower reps, power work, RPE 8 — no grinders, no missed reps.
Week 13Deload + test. Sets cut in half, re-test, decide what's next.

This is for you if…

  • You've trained before and want a real system, not a random workout
  • You have a basic gym or garage gym — a barbell and rack, or dumbbells/kettlebells and a pull-up bar
  • You can give it three sessions a week for thirteen weeks
  • You're cleared by your physician to train, and you'll stop and get looked at if something hurts

This isn't for you if…

  • You're training through pain right now and want someone to look at why — that's an assessment, not a program
  • You want to send videos, ask questions, or have the plan adjusted — that's coaching
  • You've never lifted and need someone to teach you the movements in person
  • You have a medical condition your doctor hasn't cleared for strength training
One-time purchase · instant download
$249 one time · PDF

Pay, and the program is on your screen within a minute. Thirteen weeks, thirty-nine sessions, every exercise explained. Run it once or run it for a year.

7-day refund, no questions. Email admin@anthoneyq.com with your receipt within 7 days of purchase for a full refund. After that, no refunds — it's a digital product. Full policies →

Buy the program — $249 →

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Not medical advice. Consult your physician before starting.

Want me to work out what you specifically need? That's the assessment and coaching tiers — or start with the free 20-minute screen.

Questions

Straight answers.

Is it personalized to me? +
No. That's the whole point of the price. It's a professionally built general program. If you want yours, that starts at $1,250 (a custom 6-week program) and goes up from there with assessment and coaching.
Can I message you if I have a question? +
No — and I mean that kindly. There is no support channel for this product. The program is written so you don't need one: every exercise has setup, execution, faults and fixes; every loading decision has a rule. If you want eyes on you, that's coaching.
What equipment do I need? +
A barbell, plates and a rack is ideal. Dumbbells or kettlebells plus a pull-up bar or rings will run it too — there's a substitution table inside for every barbell movement.
How much time is it? +
Three sessions of about 50–60 minutes, plus two optional 20–30 minute conditioning options. About three hours a week.
What if something hurts? +
Stop. Pain is a stop sign, not a target — the program says so on every page that matters. See a licensed provider. This is coaching education, not medical care, and it can't see you.
Can I repeat it? +
Yes — it's built as a training quarter for exactly that. The repeat instructions tell you how to run cycle two at heavier loads and harder variations against your new week-13 benchmarks.
What's the refund policy? +
Seven days from purchase, full refund, no questions — email admin@anthoneyq.com with your receipt. After seven days, no refunds; it's a digital product you already have.