Hybrid coaching
Recommended — technique in gym, programming online.
Format detailsAuthor program · Busy schedules
Minimum Dose
Two or three strength sessions per week that still drive hypertrophy — built for downtown schedules, travel, and weeks when work wins.
- Hybrid
- Online
- In-person
Repeatable weekly stimulus
Busy adults do not need more exercises — they need fewer decisions and a plan that bends without breaking.
Minimum Dose uses full-body or upper/lower splits at two to three sessions per week. In-person blocks focus on the lifts where technique matters most; between visits you follow programming I write and adjust from your logs.
One coach, one sheet. Volume flexes when deadlines hit, but the lifts that drive your goal stay on one progression model — I edit it, not an algorithm.
How the week is built
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Anchor sessions
Two or three strength days with clear exercise order, rep targets, and RIR — no marathon gym marathons.
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Hybrid touchpoints
Scheduled in-person technique at Fortis or Fit Squad when bracing and setup matter most.
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Weekly adjustments
Log review, short video clips when travel compresses the week, and volume changes from performance — not guilt.
Strong fit if you…
- Work long hours or travel regularly
- Want recomposition or muscle gain without six-day splits
- Need hybrid: gym technique + remote programming
Another program may fit better if you…
- Are brand new to barbells → Foundation 12
- Are returning after a long layoff → Return Protocol
Client story
Priya · Hybrid recomposition
Downtown schedule, sixteen weeks — waist down, shoulders and legs fuller; pull-ups to full reps.
Read Priya’s case studyRelated reading
Minimum training dose while working full-time
Why two or three effective sessions beat burnout volume.
Read articleHow we deliver it
Start Minimum Dose
We map your real weekly calendar — not the fantasy version — and build from there.