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Browse Workout Programs

SixPack Jacked
The Sixpack Jacked workout program combines powerlifting and bodybuilding to get you sculpted and looking your best.

Old Man Strength
Over 40 and want to hang with the young bucks? You need to train smarter...not harder! We'll focus on lower volume and strengthening problem areas like knees, lower-back and shoulders while still lifting heavy.

SixPack Monster Split
Gabe got effing huge doing this program a few years ago - he just made it up! Not sure what to call it, but it works!

JackedDad
Running kids around to dance all day of your effing life? This 16-week at-home, 45-minute a day workout program will have you looking your best while balancing your hectic life. Minimal equipment needed, workout at home!

SixPack Shredded
This 12-week program is high volume training paired with a low-carb nutrition plan. It will have you beach-ready in 2-3 months. Some abbs-erroneous for the little ladies.

SixPack Fit
An intense combination of bodybuilding, weightlifting and functional training. Get your puke bucket ready. Strength, stamina conditioning and CrossFit-style Metcons await.

SixPack Strength
You want to get super strong this is for you. This program has a laser focus on increasing your squat, bench press and deadlift. Conjugate, bands, less supersets and less biceps. More big-boy lifting.

SixPack Starter (beginner)
This 8-week program is designed for beginners with some experience with lifting weights. This linear progression style program focuses mainly on compound movements, 5x5 rep scheme and building a foundation of strength.

SixPack Mass
If you want to get big, you have to EAT SOME FOOD! Similar to SixPack Strength only we implement a 4-day split and take 3 rest days. per week. Very little cardio and conditioning and more growing.

Strong Wrestler
This 8-week program will get you jacked and conditioned during this off season. If you got man-handled last year, let's not let it happen again. This brutal program will test you physically and mentally. No one ever lost a wrestling match because they were too strong.

Dumbbell Only
Only have dumbbells, no problem. This 12-week program will get you lean and mean right from your living room.

Resistance Band Only
7 workouts using only resistance bands and your own body weight. Designed specifically for rehabbing old injuries, beginners or hotel/travel.

Bodyweight Only
8-weeks of body weight-only workouts. Perfect for travel or just getting back into the swing of things.

SixPack Teen
8-week basic workout program template for kids ages 12-14 who want to get into lifting.

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Recent Posts
  • Keto Dairy-Free Protein Latte Recipe

    Luke D
    Luke D

    This dairy-free keto latte is the perfect on-the-go breakfast for anyone following the Keto diet.  You can also play with the spices to suit your tastes.  Add some stevia, cocoa for a chocolate twist for example.

    Ingredients

    • 2 eggs
    • 2 tbsp coconut oil
    • 1½ cups boiling water
    • 1/4 tsp vanilla extract
    • 1 tsp pumpkin pie spice 

    Directions

    Put all ingredients into the blender.  Do it fast so the boiling water doesn't cook…

    • 1 Oct 2020
  • Keto Crockpot Chicken Cacciatore Recipe

    Luke D
    Luke D

    This slow cooker keto chicken cacciatore recipe is perfect for when you don't have time to cook.  Just dump everything into the crock pot, turn it on and come tome to a delicious crock-pot keto supper.  You can also easily make a double or triple batch and eat it for a few days in a row which limits how much cooking you have to do for the week.

    Ingredients

    • 2 lb. skin-on, bone-in chicken thighs
    • salt
    • ground black pep…
    • 22 Sep 2020
  • Spicy Egg White Keto Omelette Recipe

    Luke D
    Luke D

    The spicy egg white omelette can be used as a quick and easy breakfast or snack. Total prep and cooking time is under 10 minutes with very little cleanup. This omelette has about 210 calories, 4g fat and 23g protein. It is the perfect balance of fats and protein to start your day.

    Ingredients

    • 3 egg whites
    • 9 turkey pepperonis (or any meat of your choice)
    • red pepper flakes
    • dried onion flakes

    Directions

    1. Combine egg whites…
    • 22 Sep 2020
  • Keto Asian Beef Salad Recipe

    Luke D
    Luke D

    Homemade Sesame Dressing
    ¾ cup mayonnaise
    1 tsp sesame oil
    ½ tbsp lime juice
    salt and pepper

    Beef
    1 tbsp olive oil
    1 tsp chili flakes
    2⁄3 lb sirloin steak (or any cut of your choosing)
    seasoning to taste

    Salad
    3 oz. cherry tomatoes
    2 oz. cucumber
    3 oz. lettuce
    3 oz. spinach
    ½ red onion
    fresh cilantro

    Directions

    1. Combine all ingredients to make the Sesame Dressing and set aside
    2. Cook steak as desired, slice 
    …
    • 22 Sep 2020
  • Keto Scrambled Eggs Recipe

    Luke D
    Luke D

    There is nothing more keto friendly than a few eggs and some butter.  Combine the two together and you have the perfect, yet ultra-simple Keto Breakfast.

    Ingredients

    • Two Eggs
    • 1 Tbsp Butter

    Directions

    1. Crack eggs and put into a bowl with salt, pepper.
    2. Whisk eggs until blended
    3. Melt Butter in your pan, coat pan with melted butter
    4. Pour eggs into pan and cook until they are the way you like them

    *This recipe contains around…

    • 22 Sep 2020
  • Keto Cheese Roll-Ups

    Luke D
    Luke D

    One of the quickest and easiest keto recipes you can find.  With only two ingredients this Keto Cheese Roll-up recipe will keep you in ketosis and provide a quick and easy breakfast or snack to keep you on track.

    Ingredients

    • 8 oz provolone or cheddar cheese slices
    • 2oz butter - thinly sliced

    Directions

    1. Place cheese slices on a plate or cutting board.
    2. Slice butter into paper-thin slices and cover each slice of cheese…
    • 22 Sep 2020
  • TB12 Sports Plant Based Protein Review - Chocolate

    Luke D
    Luke D

    www.youtube.com/watch

    This is my review of the TB12 Sports Plant Based Protein in the chocolate flavor.  My wife had recently purchased me the TB12 variety box for my birthday and this plant based protein powder was one of the items in the box.  While I have to admit, I loved the other snack items in the box, the chocolate protein completely missed the mark.

    According to the TB12 Sports plant-based protein website page…

    • 14 Sep 2020
  • Trifecta Keto Meal Delivery Review

    Luke D
    Luke D

    I am currently subscribed to the Trifecta meal delivery service.  At the time of this post, I have been a subscriber for nearly 4 months.  I am specifically subscribed to the Trifecta Keto Meal option as I was looking for a convenient and low-carb way of getting in some good tasting food.  This will be my review of the Trifecta meal delivery service.

    How Trifecta Works

    www.youtube.com/watch

    Fresh Not Frozen

    One aspect of…

    • 14 Sep 2020
  • Banana Bread Overnight Oats Recipe

    Luke D
    Luke D

    Try this banana bread overnight oats recipe for a quick and easy breakfast packed with protein and healthy carbs.  When you use bananas , you do not need any additional sugar as the bananas sweeten the oats naturally.  Add in some pecans and optional protein powder and we have ourselves a natural protein-packed breakfast that will keep our blood sugars in-check, keep us full and help us stay lean.

    Banana Bread Overnight…

    • 14 Sep 2020
  • Time Under Tension Dumbbell Chest Technique - Save Your Joints!

    Luke D
    Luke D

    I was watching a documentary on Netflix a while back called "The Perfect Physique" and there was one part of the movie where "Big Rammy" was coaching one of the competitors and he was having them do this "time under tension" rep scheme with low weights.  

    Now the documentary did not make a big deal about this at all, however I picked up on it and thought it was really interesting.  The main…

    • 13 Sep 2020
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