Choose Your Program
Pick the length that fits your season, then train at home or at the gym. Every program is delivered straight to the app so you always know exactly what to do.
8 Week
- 4 workouts per week
- Choose Home or Gym
- Full 8-week progressive workout plan
- Progressive programming with sets and reps planned for you, exercise demonstration videos, and workout tracking, all delivered through the training app. Access is emailed to you right after checkout.
- Home version: minimal equipment needed
- Gym version: full gym access recommended
12 Week
- 4 workouts per week
- Choose Home or Gym
- Full 12-week progressive workout plan
- Progressive programming with sets and reps planned for you, exercise demonstration videos, and workout tracking, all delivered through the training app. Access is emailed to you right after checkout.
- Home version: minimal equipment needed
- Gym version: full gym access recommended
Choose the support that fits your season.
Start simple, go deeper when you're ready, or choose VIP support if you want the highest level of accountability.
Signature
Level up your results.
- Everything in Essentials, plus:
- Personalized calorie and macro targets
- Weekly nutrition review
- Exercise form-video feedback
- Priority messaging within 1 business day
- Monthly progress summary and plan adjustments to advance your growth
- Premium High-Protein Blueprint (25+ recipes, macro guide, meal prep, grocery list, restaurant tips)
Essentials
Build the foundation.
- Personalized workout program
- Weekly written check-in
- App and progress tracking
- General nutrition habit guidance
- Messaging support
- Program updates every four weeks or as needed
- The High-Protein Blueprint (15+ recipes, grocery guide, healthy swaps, meal ideas)
VIP
The ultimate transformation.
- Everything in Signature, plus:
- Two 30-minute private calls monthly
- Weekly form reviews
- In depth habit and mindset support
- Same day priority responses
- Travel, restaurant and real-life nutrition planning
- Ultimate High-Protein Blueprint (40+ recipes, macro guide, meal prep, dining out, travel nutrition, bonus resources)
Meal plans are available as an optional add on. See the custom meal plan add on.
Add On: Custom Meal Plan
Want your meals planned out for you? Add a custom meal plan to any 1:1 coaching package.
$75 for the initial build, then $50/month to keep it updated.
Apply and add a meal planWhat is included
- 7 full days of meals planned out for you
- Calorie and macro targets set by Cass for your goals
- Meals planned around your training schedule and real life routine
- Built around foods you like, with your preferences and restrictions noted
- Grocery list included
- Swap options so you do not get bored or stuck
- Small tweaks included for the first two weeks
- On the $50/month plan, your meal plan is refreshed or rebuilt each month as your goals, routine, and progress change
Meal plans are for general nutrition education and healthy eating support. They are not medical nutrition therapy. If you have a medical condition, please talk to your doctor or a registered dietitian.
The High-Protein Recipe Guide.
Delicious, simple, protein-packed meals to fuel your training and keep your results coming. Every coaching package includes a version of the guide.
Not sure which program fits?
Apply and Cass will personally recommend the option that matches your goals, your schedule, and your experience level.
Apply Now