3-Day Programs
Structured 3-day Blueprint programs engineered for
strategic overload and long-term development.
Designed to run independently, complement your current training,
or stack together for targeted, high-level specialization.
The Quad Blueprint
The Quad Blueprint is a focused lower-body specialization program designed to build stronger, thicker, more defined quads through intelligent programming and progressive overload.
This isn’t just “leg day.” It’s a structured quad-dominant training system built to improve knee-dominant strength, muscular development, and lower-body performance. Every session is programmed to maximize tension on the quads while supporting joint integrity and long-term progression.
The Blueprint approach means intentional exercise selection, calculated volume, and repeatable structure — so you don’t just work hard, you grow.
What This Program Emphasizes
Deep knee flexion strength
Controlled tempo for maximal quad tension
Strategic machine and free-weight pairing
Progressive overload built into the structure
Smart fatigue management to avoid burnout
Who It’s For
Lifters wanting bigger, more defined quads
Athletes looking to improve squat strength and power
Anyone whose hamstrings or glutes dominate leg day
Anyone wanting balanced lower-body development
What You’ll Get
Complete structured quad-focused training plan
Clear sets, reps, and progression guidance
Exercise sequencing designed for maximum quad stimulus
A repeatable framework that drives measurable growth
Run it as a specialization phase or pair it with another Blueprint program for a complete training split.
The Quad Blueprint is built for precision, progression, and real lower-body development.
Glute Blueprint is a focused 3-day lower body training system built to maximize glute growth through intelligent programming and progressive overload.
This is not a random collection of exercises. It’s structured hypertrophy training designed to build stronger, fuller, more powerful glutes while improving overall lower-body strength and performance.
The program is built around proven movement patterns that target the glutes from multiple angles — heavy compound lifts, unilateral strength work, and high-volume isolation work — creating the stimulus needed for measurable growth.
Designed to be repeated week after week, Glute Blueprint allows you to progressively increase load, reps, or intensity so you continue building instead of plateauing.
Who It’s For
Lifters who want to prioritize glute growth
Athletes looking to improve posterior chain strength
Anyone tired of “leg day” without visible results
Anyone wanting more shape, strength, and lower-body power
What You’ll Get
Complete 3-day structured training plan
Clear set and rep prescriptions
Exercise sequencing for maximum effectiveness
Built-in progression guidance
Run it as a focused glute phase or pair it with upper body training for a complete split.
Glute Blueprint is simple, repeatable, and built for real growth.
The Core Blueprint
The Core Blueprint is a focused abdominal and trunk development program designed to build stronger, more defined abs while improving total-body stability and performance.
This is not random crunch circuits. It’s a structured core training system built around progressive overload, controlled tension, and functional strength. Every movement is selected to develop the entire core — not just the visible six-pack — including the rectus abdominis, obliques, transverse abdominis, and deep stabilizers.
The Blueprint approach means strategic sequencing, intentional volume, and repeatable structure so your core gets stronger, more stable, and more defined over time.
What This Program Emphasizes
Progressive resistance-based ab training
Anti-extension, anti-rotation, and anti-flexion strength
Lower-ab development and trunk control
Stability that transfers to squats, deadlifts, and presses
Smart volume to build strength without overuse
Who It’s For
Lifters wanting stronger, more visible abs
Athletes looking to improve total-body stability and power transfer
Anyone whose core training lacks structure or progression
Anyone wanting better posture, bracing strength, and midline control
What You’ll Get
Complete structured core-focused training plan
Clear sets, reps, and progression guidance
Exercise sequencing designed for maximum core activation
A repeatable framework that drives measurable strength and definition
Run it as a specialization phase or pair it with another Blueprint program for a complete training split.
The Core Blueprint is built for strength, stability, and real midline development.
The Shoulder Blueprint
The Shoulder Blueprint is a targeted upper-body specialization program built to develop stronger, rounder, more defined shoulders through structured hypertrophy and progressive overload.
This is not random pressing and lateral raises thrown together. It’s a calculated system designed to fully develop all three heads of the deltoid while improving shoulder stability, strength, and overall upper-body balance.
The Blueprint approach means strategic exercise sequencing, controlled volume, and repeatable progression — so your shoulders grow without sacrificing joint health.
What This Program Emphasizes
Complete anterior, lateral, and posterior delt development
Controlled tempo for maximum tension
Balanced pressing and isolation work
Scapular stability and shoulder integrity
Progressive overload built into the structure
Who It’s For
Lifters wanting capped, round shoulders
Athletes looking to improve pressing strength and upper-body power
Anyone whose shoulders lag behind chest and arms
Anyone wanting balanced upper-body development
What You’ll Get
Complete structured shoulder-focused training plan
Clear sets, reps, and progression guidance
Exercise sequencing designed for maximum delt activation
A repeatable framework that drives measurable growth
Run it as a specialization phase or pair it with another Blueprint program for a complete training split.
The Shoulder Blueprint is built for precision, symmetry, and real upper-body development.
Structured remote coaching programs built for
personalized progression and long-term results.
Designed to provide customized training, accountability, and
strategic adjustments to fit your goals, lifestyle, and performance level.
Remote Coaching Programs
Powerlifting System
The Powerlifting System is a structured 12-week strength development program built to increase your squat, bench press, and deadlift through calculated progression and performance-focused programming.
Are you looking for coaching from the best?
This program gives you access to programming and guidance directly from Lauren Rutan, 2025 World Champion Powerlifter for Team USA — built from real competition experience and proven strength methodology.
This is not random heavy lifting. It’s a periodized system designed to build strength in phases — developing volume capacity, refining technical efficiency, and maximizing output while strategically managing fatigue.
Over 12 weeks, the program progressively increases intensity and specificity so you peak stronger, more confident, and technically sound under the bar.
What This Program Emphasizes
Progressive overload across 12 structured weeks
Squat, bench, and deadlift priority programming
Accessory work that directly supports main lift strength
Intelligent fatigue management and planned deload strategy
Technical reinforcement for consistent performance
Who It’s For
Lifters looking to increase their total
Intermediate lifters wanting structured progression
Athletes preparing for a meet or strength phase
Anyone serious about measurable barbell progress
What You’ll Get
Complete 12-week strength plan
Clear sets, reps, percentages, and progression structure
Strategic volume and intensity phases
A system built from championship-level experience
The Powerlifting System delivers disciplined progression, elite-level structure, and real strength results.
Physique System
The Physique System is a structured muscle-building program designed to develop balanced size, shape, and definition through strategic hypertrophy and progressive overload.
Are you looking for coaching built on elite-level experience?
This system gives you access to programming and guidance directly from IFBB Pro Lauren Rutan, combining high-level competitive experience with precision physique development expertise.
This is not random body-part splits or high-volume guesswork. It’s an intelligently structured system designed to maximize muscular tension, manage fatigue, and drive measurable growth while maintaining symmetry and proportion.
The program emphasizes intentional exercise sequencing, controlled tempo, and strategic progression so you build muscle efficiently without unnecessary burnout.
What This Program Emphasizes
Progressive hypertrophy-based programming
Balanced upper and lower body development
Strategic volume for growth without overtraining
Controlled tempo and tension-focused training
Symmetry, proportion, and muscular detail
Who It’s For
Lifters wanting to build lean muscle and improve definition
Individuals preparing for a physique phase
Anyone looking to move beyond random bodybuilding splits
Those serious about structured muscle development
What You’ll Get
Complete structured training plan
Clear sets, reps, and progression guidance
Strategic volume distribution across muscle groups
The Physique System is built for intentional growth, balanced development, and measurable results.
Tone & Trim System
The Tone & Trim System is a structured training and nutrition program designed to help you build lean muscle, reduce body fat, and create a strong, defined physique without extreme dieting or unsustainable routines.
Are you looking for coaching built on real competitive experience?
This system gives you access to programming and guidance directly from IFBB Pro Lauren Rutan, combining physique-level training precision with practical, sustainable strategies for long-term results.
This is not random cardio sessions or restrictive meal plans. It’s a balanced system built around progressive resistance training, smart conditioning, and structured nutrition designed to improve body composition while maintaining strength and muscle.
The Tone & Trim System focuses on consistency, progression, and sustainability — so you don’t just lose weight, you build a stronger, more defined body.
What This Program Emphasizes
Lean muscle development
Strategic fat loss without muscle loss
Balanced strength and conditioning
Sustainable nutrition structure
Long-term lifestyle integration
Who It’s For
Individuals wanting to improve body composition
Anyone looking to feel stronger and more confident
Those tired of crash diets and random workout plans
Lifters wanting structure without extreme competition prep
What You’ll Get
Structured training plan
Clear strength and conditioning guidelines
Foundational nutrition framework
The Tone & Trim System is built for sustainable results, confident strength, and lasting change.
Nutrition Reset System
The Nutrition Reset System is a structured nutrition program designed to rebuild your foundation, restore metabolic balance, and create sustainable fat loss without extreme restriction.
If you feel stuck, inconsistent, or frustrated with dieting cycles, this system is built to reset your approach — not just your calories.
Designed and guided by IFBB Pro Lauren Rutan, the Nutrition Reset System combines performance-based nutrition principles with real-world practicality. The goal isn’t crash dieting. It’s structure, clarity, and long-term control.
This system focuses on rebuilding consistency, improving food quality, optimizing protein intake, stabilizing energy levels, and creating a plan you can actually maintain.
What This Program Emphasizes
Foundational nutrition structure
Protein-focused muscle retention
Sustainable calorie management
Improved energy and recovery
Long-term habit development
Who It’s For
Anyone stuck in dieting cycles
Individuals wanting to lose fat without losing strength
Those ready to build sustainable habits
Lifters wanting their nutrition to match their training
What You’ll Get
Structured nutrition framework
Clear calorie and macro guidance
Habit-building strategies
Step-by-step implementation plan
A system for long-term consistency
The Nutrition Reset System is built for clarity, control, and sustainable results.
HYROX Training System
The HYROX Training System is a structured 5-day-per-week training program designed to build the strength, endurance, and work capacity required to perform at a high level in HYROX-style competition and hybrid fitness events.
This is not random conditioning or scattered workouts. It’s a strategically structured system that blends strength training, engine development, and functional performance work to prepare your body for sustained effort under fatigue.
The program focuses on developing the balance HYROX demands — powerful strength, efficient running, and the ability to move through high-output work stations without breaking down.
Designed by Lauren Rutan, this system combines structured strength training with endurance-focused conditioning to help you build the engine and durability needed for race-style performance.
What This Program Emphasizes
Hybrid strength and endurance development
Structured running and conditioning work
Functional performance training
Work capacity and fatigue resistance
Consistent progression across five weekly sessions
Who It’s For
Athletes preparing for HYROX competitions
Individuals wanting to improve endurance and strength simultaneously
Lifters looking to expand into hybrid performance training
Anyone wanting a structured, high-performance training system
What You’ll Get
Complete 5-day-per-week training program
Structured strength and conditioning sessions
Progressive endurance and work-capacity development
A repeatable system designed for hybrid athletic performance
Run it as a focused HYROX preparation phase or as a structured hybrid training system to build a stronger engine and more resilient body.
The HYROX Training System is built for power, endurance, and race-ready performance.