Personal Training — Tulsa, OK

Real coaching. Real results. No shortcuts.

Coaching from people who've actually been where you are. We don't just hand you a plan — we show you how to build habits that hold up when life gets busy.

Coaching Plans

Pick your level of support

Every plan is built around your goals, your schedule and the equipment you actually have.

Custom Meal Plans

Personalized nutrition built around your goals, preferences and lifestyle. No cookie-cutter diets, no foods you'll never eat.

$49one-time
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Most Popular

Workout Programming

Training programs tailored to your equipment, schedule and fitness level. Updated every month as you progress.

$79per month
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Full Coaching

The complete package: meal plans, workout programming, weekly check-ins and unlimited messaging support.

$149per month
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What You Get

Built to deliver results you keep

Personalized macro targets
Weekly progress reviews
Form check videos
Supplement guidance
Accountability support
Adjustments as you progress
Programming

What a gym routine looks like

A split is just how you divide your training across the week. There is no single best one — the best split is the one you will actually show up for. These are the ones we recommend most often.

Mark's Special

6 on, 1 off

The routine Mark used going from 260 lbs to 160. A three-day rotation run twice, so every muscle group gets trained twice a week — frequency is what drives growth, not marathon single sessions.

Day 1
ChestTricepsAbs
Day 2
BackBiceps
Day 3
Shoulders (side-delt focus)HamstringsQuadsCalves · optionalFace pulls · optional
Day 4
ChestTricepsAbs
Day 5
BackBiceps
Day 6
Shoulders (side-delt focus)HamstringsQuadsCalves · optionalFace pulls · optional
Day 7
Full rest

Best for: anyone who can commit to six days and wants maximum frequency. The optional work is genuinely optional — skip it on days you are short on time rather than skipping the session.

Push / Pull / Legs (PPL)

3 or 6 days

The most popular split in the gym, and for good reason. Group everything that pushes, everything that pulls, and legs. Run it once through for three days a week, or twice through for six.

Day 1
ChestShouldersTriceps
Day 2
BackBicepsRear delts
Day 3
QuadsHamstringsGlutesCalves
Day 4
ChestShouldersTriceps
Day 5
BackBicepsRear delts
Day 6
QuadsHamstringsGlutesCalves
Day 7
Full rest

Best for: beginners through advanced. Scales cleanly — run 3 days when life is busy, 6 days when it is not, without redesigning anything.

Bro Split

5 days

One muscle group per day, trained hard with high volume. Each group is hit once a week, so sessions are long but recovery between them is generous.

Day 1
Chest
Day 2
Back
Day 3
Shoulders
Day 4
BicepsTriceps
Day 5
QuadsHamstringsCalves
Day 6
Full rest
Day 7
Full rest

Best for: intermediate and advanced lifters who enjoy long, focused sessions. Weaker on frequency — most people grow faster hitting each muscle twice a week.

3-Day Split

3 days

A compact full-body-ish rotation for limited schedules. Covers every major group with plenty of recovery in between.

Day 1
ChestTricepsHamstrings
Day 2
BackBiceps
Day 3
QuadsDeltsAbs

Best for: beginners, or anyone who can only make three sessions a week stick.

4-Day Split

4 days

A step up in volume and frequency from the 3-day, with arms getting their own dedicated session.

Day 1
ChestHamstrings
Day 2
BicepsTriceps
Day 3
Back (traps & lats)
Day 4
QuadsDeltsAbs

Best for: intermediate lifters ready to commit to four or more days a week.

Remember: The best split is the one you stick to. Every routine here trains all the major muscle groups and leaves room to recover — pick the one that fits your week, then run it long enough to judge it.

Rest Days: Always include at least 1-2 full rest days per week for optimal recovery and growth.

Real Results

Mark's story: 260 lbs to 160 lbs

Mark after losing 100 pounds
Mark before, at 260 pounds
May 2023 Dec 2024

From 260 lbs to 160 lbs — no excuses

This is Mark. In May 2023 he weighed 260 lbs. By December 2024 he was down to 160. That's 100 pounds gone.

Mark used to believe he had a slow metabolism and that the odds were stacked against him. For two years he worked a midnight desk job from home. He rarely got good sleep. His testosterone was at an all-time low of 149. Every excuse in the book was right there waiting for him.

Instead of accepting it, he started logging his food, tracking every calorie accurately, and getting to the gym. He added vitamins and started treating his health holistically. The results came — and there was no transformation secret. It was staying below his calorie target consistently. Between the gym and proper supplementation he brought his testosterone up to around 350, more than doubling it naturally.

260
starting lbs
160
final lbs
149
starting T
19mo
timeline

Stop making excuses

"I just can't lose weight" — Yes you can. You're eating more than you think.
"I'm too old, if I was your age…" — Age isn't the problem. Your habits are.
"I have a slow metabolism" — Mark's testosterone was 149. What's your excuse?
"I don't have time" — Mark worked midnight shifts from home. He found time.

Every one of them is crap. The only thing standing between you and your results is whether you actually want it. Mark wanted it. Do you?

Your Turn

Ready to start your transformation?

Tell us where you're starting from. We'll build the plan and keep you honest.

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