Welcome to The Lab
Gnarly Fit’s Official workout Programming Hub
We don’t guess 🙅🏻♂️
We test. We track. We transform. Every program inside The Lab is designed like an experiment — fueled by data, dialed by experience, and forged under pressure. This is high-performance programming built by real athletes, coaches, and competitors who live what they teach.
Whether you’re:
-
Training for your first or fifth HYROX race
-
Chasing stage-ready muscle
-
Rebuilding your engine from the ground up
-
Or just ready to push harder than ever before…
We’ve got the protocol. You bring the effort.
Inside The Lab, you’ll train with absolute intention — every rep, every progression, every strategy mapped out in detail. You’ll log everything, track your results, and build a body (and mindset) that lasts.
✅ Here’s What You Can Expect:
-
4–12 Week Programs for Every Goal
-
All Training Hosted on StreamFit for Easy Logging
-
Built-In Warm-Ups, Progressions, Conditioning & Finishers
-
Elite-Level Programming with Advanced Intensity Techniques
-
Cue-by-Cue Coaching That Feels Like We’re Right There with You
-
Perfect for All Levels — Beginners to Athletes
-
Pre-Built Plans or Custom Monthly Coaching Options
Power Pump Protocol
12 Week Training System
Power Pump Protocol – Program Description
Built on old-school bodybuilding principles and expanded with Gnarly Fit’s modern programming expertise, this system is designed to take you from ordinary lifting to a physique transformation with confidence. We’ve combined proven hypertrophy science with progressive strength work, conditioning finishers, and advanced intensity techniques to create the ultimate 12-week muscle-building blueprint.
The 12-Week Roadmap
-
🏋️ Block 1 – Foundation (Weeks 1–4): Establish strength baselines in bench, squat, deadlift, and military press. Introduce hypertrophy work and conditioning finishers.
-
⏱️ Block 2 – Overload (Weeks 5–8): Progressive weight increases + advanced techniques. Build density and muscularity while layering in supersets and drop sets.
-
⚡ Block 3 – Shock (Weeks 9–10): Strategic intensity spike with rest-pause and tempo control. Force adaptation and new muscle growth.
-
🎯 Block 4 – Peak (Weeks 11–12): Refine lifts, maximize pump and conditioning, and set the stage for long-term progression.
What Makes This Program Different?
-
Coaches’ Notes & Cues: Every session includes professional guidance so you know how to approach the workout—not just what to do.
-
Intensity Techniques: Drop sets, supersets, tempo, and rest-pause built directly into the structure.
-
Balanced Design: Strength, hypertrophy, and conditioning integrated to deliver size, performance, and leanness.
-
Proven System: Developed inside Gnarly Fit, tested with real athletes and lifters pushing for transformation.
$99
What You’ll Get Inside the 12-Week Bodybuilding Blueprint
-
📅 12 weeks of fully mapped-out programming
-
🏋️ Progressive strength cycles for bench, squat, deadlift, and overhead press
-
💪 Classic bro split optimized for synergy and balance
-
🔥 Hypertrophy blocks for shape, pump, and muscular detail
-
⚡ Advanced intensity techniques baked into the plan
-
🏃 Prescribed MetCons + conditioning finishers
-
📈 Scalable framework—adaptable for beginner through advanced lifters
-
♻️ A proven system you can repeat, reload, and evolve from long term
Program Methodology
-
Strength Progression: Bench, squat, deadlift, and overhead press tested and cycled for growth.
-
Hypertrophy Blocks: Targeted accessory work for shape, detail, and the pump.
-
Conditioning Finishers: Programmed MetCons and cardio to stay lean while building size.
-
Intensity Layers: Strategic drop sets, supersets, rest-pause, and tempo phases.
-
Volume Balance: Bro split structure with intentional overlap for full-body synergy.
REVIVE + THRIVE
4-week hybrid program
Program Overview
The Revive + Thrive: 4-Week Hybrid Strength + Conditioning program is built for athletes who want the best of both worlds—muscle growth and performance. By blending bodybuilding-style hypertrophy work with functional conditioning, core emphasis, and a dedicated run day, this program develops strength, endurance, and resilience all at once.
Who This Program Is For
This program is ideal if you want to:
-
Build muscle and strength through structured hypertrophy splits
-
Improve stamina, grit, and conditioning with functional-style finishers
-
Incorporate a dedicated run day without sacrificing strength gains
-
Develop a stronger, more resilient core with targeted sessions
-
Balance training hard with recovery so you keep progressing week after week
Program Structure
-
Day 0: Run Day
-
Day 1: Biceps + Triceps + Core
-
Day 2: Glutes + Legs
-
Day 3: Back + Shoulders
-
Day 4: Core + Cardio
-
Day 5: Full Body Conditioning
-
Day 6: Recovery + Reset
What Makes This Program Different
Unlike most bodybuilding or conditioning-only programs, Revive + Thrive Hybrid gives you both. You’ll grow stronger, faster, and more conditioned while building aesthetics and durability. Every session has intention—whether it’s muscle, performance, or recovery—and together they form a complete training system.
The Revive + Thrive: 4-Week Hybrid Strength + Conditioning program delivers the ultimate balance of muscle and performance. With hypertrophy work, functional conditioning, run training, and recovery all woven together, you’ll finish the four weeks not just looking stronger, but moving, performing, and thriving at a higher level.
$79
What You Get with Revive + Thrive
-
🏋️ Hybrid Training Approach: Bodybuilding-style hypertrophy splits blended with conditioning sessions for muscle growth and performance.
-
🏃 Dedicated Run Day: Weekly endurance work to sharpen aerobic capacity, pacing, and mental grit.
-
💪 Core-Focused Development: Multiple sessions targeting strength, stability, and performance carryover.
-
🔥 Full Body Conditioning: Performance-driven workouts that build stamina, resilience, and grit.
-
🧘 Recovery + Reset Day: Mobility, foam rolling, and restorative work to prevent injury and accelerate recovery.
-
🎯 Coach’s Cues + Athlete Notes: Step-by-step guidance so you train with precision and intent every session.
-
📅 4-Week Structure: Mapped-out daily sessions with a clear weekly rhythm—run, lift, condition, recover.
-
♻️ Balanced System: A program that builds muscle, performance, and recovery together so progress is sustainable.
What You’ll Get Inside the 12-Week Bodybuilding Blueprint
-
🧱 Complete 5-Day Split for Mass & Detail
-
📈 True Progressive Overload Structure
-
🔥 Advanced Intensity Techniques
-
🧠 Coach’s Notes in Every Session
-
🏋️ Balanced Programming: Heavy Compounds + Isolation
-
🧠 Mindset-Driven Training Flow
-
📲 StreamFit Integration
Log your workouts, review cues, and keep the entire program in your pocket — on the gym floor, not lost in an email.
-
🔁 Deload + Testing Weeks Included
-
🧬 Stage-Tested Training Systems
-
💯 No Fluff. No Guesswork. Just Results.
$99
BRO SPLIT BODYBUILDING
12 Week Bodybuilding Hypertrophy Program
Precision. Progression. Results. 💥
This isn’t just another “bro split” floating around online. This is a complete 12-week, 5-day bodybuilding system built from the exact principles that helped me earn multiple trophies 🏆 and career wins. Every session is carefully crafted with progression, advanced intensity techniques, and Coach’s Notes that teach you how to train like a champion.
Who It’s Designed For
This program is for anyone who:
Wants to pack on muscle size, density, and shape with a proven system 💪🏻
Needs a clear blueprint—no second-guessing sets, reps, or intensity.
Values professional programming created by someone who’s been in the trenches, not just in theory.
Is ready to train hard 5x a week with purpose, precision, and intent.
This isn’t a quick fix—it’s a blueprint for growth. Follow it with intent and you’ll understand why these methods built champions 🏆
Tel. 123-456-7890
Fax. 123-456-7890
500 Terry Francois Street,
San Francisco, CA 94158
REVIVE + THRIVE
4-Isolated Muscle Focus
Program Overview
The Revive + Thrive: 4-Week Isolated Muscle Focus program is built for athletes and everyday lifters who want to build strength, size, and symmetry while keeping conditioning sharp. Each training day isolates a major muscle group to maximize focus and growth, while accessory work, finishers, and recovery sessions round out the program for balance.
Who This Program Is For
This program is ideal if you want to:
-
Build muscle size, strength, and symmetry with a proven structure
-
Train with intensity and precision without guessing sets, reps, or tempo
-
Pair hypertrophy training with conditioning finishers for a complete approach
-
Learn proper form and technique with actionable cues
-
Balance training hard with structured recovery practices
Program Structure
-
Day 1: Biceps + Triceps
-
Day 2: Shoulders
-
Day 3: Quads, Hamstrings, Glutes + Calves
-
Day 4: Chest
-
Day 5: Back
-
Day 6: Core
-
Day 7: Recovery & Foam Rolling
What Makes This Program Different
Most splits stop at sets and reps. This program gives you coaching built-in—from form cues to recovery strategies to motivational notes. It’s like having a personal trainer in your pocket guiding every move.
The Revive + Thrive: 4-Week Isolated Muscle Focus – Vol. 1 isn’t just about lifting weights—it’s about training with purpose. With structured sessions, built-in conditioning, and dedicated recovery, this program sets the foundation for lasting strength, muscle growth, and resilience.
$49
What You Get with Revive + Thrive
-
🏋️ Targeted Muscle Training: Each day isolates a specific muscle group (arms, shoulders, legs, chest, back, core) to maximize focus, growth, and symmetry.
-
🔥 Structured Warm-Ups & Cool-Downs: Purpose-built sessions that activate muscles before lifting and promote recovery post-workout.
-
🧠 Coach’s Cues on Every Exercise: Step-by-step guidance so you know exactly how to set up, execute, and perfect each movement.
-
📓 Athlete Notes After Every Session: Takeaways, focus points, and mindset cues to help you train with clarity and purpose.
-
⚡ Built-In Conditioning Finishers: EMOMs, AMRAPs, and circuits that build grit, stamina, and work capacity without interfering with hypertrophy.
-
💪 Progressive Strength + Hypertrophy Design: Strategic rep ranges, tempos, and intensity to drive muscle growth and definition week after week.
-
🧘 Recovery Built-In: Dedicated mobility and foam-rolling day to reduce soreness and keep your body performing at its best.
-
📅 4-Week Fully Mapped Schedule: Clear daily structure—no guessing, no fluff, just effective programming that gets results.
-
🎯 Perfect for All Levels: Scalable structure for both athletes and everyday lifters—train at your pace, progress with precision.
-
🏆 Personal Trainer Experience: Feels like having a coach in your pocket—guiding form, recovery, and mindset every step of the way.
The 12-Week Roadmap
-
🏋️ Block 1 – Base (Weeks 1–4): Build foundational strength, running volume, and efficient technique.
-
⏱️ Block 2 – Pace (Weeks 5–8): Lock in consistent pacing and manage fatigue with progressive interval work.
-
⚡ Block 3 – Accelerate (Weeks 9–10): Sharpen speed, transitions, and capacity to handle race-day intensity.
-
🎯 Block 4 – Prime (Week 11): Taper volume while keeping intensity sharp. Fine-tune pacing strategy.
-
🏆 Block 5 – Race Week (Week 12): Specific race prep, fueling strategy, and mental game dial-in.
Program Methodology
Every week is designed with race-specific variety that keeps training fresh, challenging, and effective:
-
HYROX Complete: Manageable sets & volume (20–40 min).
-
HYROX Engine: High-volume sessions (40–60+ min) that simulate race intensity.
-
HYROX Interval: Work-to-rest training to sharpen pacing, speed, and recovery.
-
HYROX Strength: Controlled strength sessions for quality lifting and accessory work.
-
HYROX Aerobic: Steady-state conditioning for endurance and efficiency.
$149
HYROX
12 Weeks to Race Program
12 Weeks to HYROX – Program Description
Built on HYROX 365’s proven structure and expanded with Gnarly Fit’s coaching expertise, this program is designed to take you from training to race day with confidence. We’ve combined the trusted HYROX methodology with Gnarly Fit’s advanced strength work, endurance focus, and pacing strategies to create the ultimate race-prep system.
HYROX 365 Foundation + Gnarly Fit Innovation
Every workout is structured for progression, but refined with coaches’ notes, movement standards, and Gnarly Fit tips and tricks you won’t find anywhere else. Whether you’re a first-time athlete, an Open competitor, or a Pro chasing a podium, this program meets you where you’re at and builds you into a stronger, faster, more efficient racer.
Three Levels of Training
Beginner
-
No HYROX or weightlifting experience required
-
Builds strength, confidence, and endurance from the ground up
-
Target: 10K run time >1 hour
Open
-
Comfortable with basic strength and conditioning movements
-
Balanced program mixing strength + endurance
-
Target: 10K run time <1 hour
Pro
-
Experienced athletes or those with prior HYROX race experience
-
Heavy emphasis on intensity, advanced pacing, and load management
-
Target: 10K run time <40 min men / <45 min women
What Makes This Program Different?
-
Coaches’ Notes & Cues: Every session includes professional guidance so you know how to approach the workout—not just what to do.
-
Gnarly Fit Tips & Tricks: Strategy for sled work, wall balls, fueling, and pacing that only comes from real race and coaching experience.
-
Level-Specific Design: Beginner, Open, and Pro athletes each get tailored training that matches their fitness and HYROX goals.
-
Race-Tested System: Built inside an official HYROX Partner Gym, with programming proven in competition prep.
Tel. 123-456-7890
Fax. 123-456-7890
500 Terry Francois Street,
San Francisco, CA 94158
REVIVE + THRIVE
4-Isolated Muscle Focus
Program Overview
The Revive + Thrive: 4-Week Isolated Muscle Focus – Vol. 2 program takes the foundation of Volume 1 and introduces fresh variations to keep training engaging and progressive. By swapping out exercises while maintaining the same structure, this cycle allows you to target muscles from new angles, challenge stability, and stimulate growth without losing the proven flow of the program.
This version continues with coach’s cues, athlete notes, and targeted finishers that ensure every set has purpose. It’s the same structure you know, recharged with different movements to keep progress climbing.
Who This Program Is For
This program is ideal if you want to:
-
Keep the same proven structure of Volume 1 with fresh exercise variety
-
Attack your training from different angles to break plateaus
-
Build muscle, strength, and conditioning with continued progression
-
Stay mentally engaged with new challenges each week
-
Develop better mind-muscle connection through varied movement patterns
Program Structure
-
Day 1: Biceps + Triceps
-
Day 2: Shoulders
-
Day 3: Quads + Calves
-
Day 4: Chest
-
Day 5: Back
-
Day 6: Hamstrings + Glutes
-
Day 7: Foam Rolling + Stretching + Cardio & Core
What Makes This Program Different
Volume 2 is the evolution of Volume 1 — the same proven system, but reloaded with different exercises and finishers. This balance of familiarity and novelty keeps progress steady and prevents stagnation, while still giving you built-in coaching and structure.
The Revive + Thrive: 4-Week Isolated Muscle Focus – Vol. 2 brings fresh energy to the training split. With updated movements and conditioning work, you’ll continue building muscle and strength while keeping workouts engaging and purposeful.
$49
What You Get with Revive + Thrive – Volume 2
-
🏋️ Fresh Exercise Variety: New movements introduced for every muscle group to keep training exciting, effective, and progressive.
-
💪 Targeted Muscle Focus: The same proven split from Volume 1—each day dedicated to a specific muscle group for maximum balance and development.
-
🔥 Progressive Overload Built-In: Updated exercises designed to challenge stability, attack weak points, and stimulate new growth.
-
🧠 Coach’s Cues for Every Movement: Detailed form instruction tailored to each new variation for safe and efficient lifting.
-
📓 Evolving Athlete Notes: Weekly insights and focus points to keep your execution sharp and progress intentional.
-
⚡ Updated Conditioning Finishers: Fresh EMOMs, AMRAPs, and circuits that complement the new lifts while improving stamina and mental toughness.
-
🧘 Dedicated Recovery System: A full day of mobility, foam rolling, stretching, and light cardio to enhance recovery and performance.
-
📅 4-Week Progressive Cycle: Structured daily training with built-in flow—no guesswork, just proven programming that works.
-
🎯 Plateau-Breaking Design: The same foundation as Volume 1, but evolved with variation and progression to keep your results climbing.
-
🏆 Consistency Meets Growth: A recharged system that keeps you mentally engaged, physically progressing, and training with purpose.
Who This Program Is Designed For & Why You Should Try It
-
💪🏻 program is built for bodybuilders, serious lifters, and anyone chasing true hypertrophy.
-
🔥 If you’ve been stuck spinning your wheels with generic routines, the Anabolic Blueprint is designed to give you structure, purpose, and progression every single week.
-
🏋️ You should try it if you want to build thicker, fuller muscles across every major group.
-
📈 You crave structured progression with clear reps, sets, and intensity techniques.
-
⚡ You need a plan that balances old-school bodybuilding style with modern science.
-
🎯 You’re ready to commit to 18–22 working sets per session and push past your limits.
$99
Program Methodology
Every week is designed with structured variety that keeps training progressive, challenging, and effective:
-
Strength Progression: Focused on bench, squat, deadlift, and overhead press, cycled with progressive overload to build a strong foundation.
-
Hypertrophy Blocks: Targeted accessory work to add size, shape, and muscular detail through a mix of rep ranges and volume.
-
Intensity Techniques: Drop sets, supersets, rest-pause, and tempo work strategically layered to maximize growth and break plateaus.
-
Periodized Structure: Training phases shift from foundation to overload to peak, ensuring consistent adaptation without burnout.
-
Scalable Design: Framework adaptable for beginner through advanced lifters, allowing adjustments in volume and intensity while keeping results consistent.
The ANABOLIC
BLUEPRINT
8 Week Bodybuilding Hypertrophy Program
THE ANABOLIC BLUEPRINT: 5-Day Mass-Building Program
The Anabolic Blueprint is not just another training split — it’s a step-by-step system for maximum muscle growth. Built on proven bodybuilding principles and enhanced with modern intensity techniques, this program is engineered to create the perfect environment for hypertrophy: heavy mechanical tension, stretch under load, and skin-splitting metabolic stress.
This is your blueprint for size, shape, and density — a plan that takes the guesswork out and gives you a clear path to building an aesthetic, powerful physique.
What It Is
A 5-day bodybuilding split designed for serious lifters:
Day 1 – Legs: Heavy compounds, high-rep presses, and targeted isolation for quads, hams, and glutes.
Day 2 – Shoulders: Presses, laterals, and shrugs for 3D delt development and upper trap thickness.
Day 3 – Arms: Superset-focused biceps and triceps training for maximum pump, density, and growth.
Day 4 – Back: Heavy rows, deep stretch movements, and mid-back finishers to build width and thickness.
Day 5 – Chest + Abs: A perfect mix of pre-exhaust flyes, presses, and pullovers to carve out a dense, full chest, plus dedicated ab work for detail.
Each session runs 18–22 working sets, with Weeks 1–2 focused on strict execution and Weeks 3–4 layering in advanced intensity techniques like rest-pause, double drop sets, slow eccentrics, and partial reps.
What It Focuses On
✅ Maximal Hypertrophy: High-volume training built to force size gains.
✅ Progressive Overload + Intensity: Every two weeks the challenge increases to keep you from plateauing.
✅ Muscle Precision: Every exercise has detailed cues so you train the muscle, not the movement.
✅ Symmetry + Balance: Each major muscle group gets its own dedicated day, leaving no weak points behind.
👉🏻 If you’re ready to pack on muscle, sharpen your shape, and follow a program designed for pure growth, the Anabolic Blueprint is your answer
Tel. 123-456-7890
Fax. 123-456-7890
500 Terry Francois Street,
San Francisco, CA 94158
REVIVE + THRIVE
4-Isolated Muscle Focus
Program Overview
The Revive + Thrive: 4-Week Isolated Muscle Focus – Vol. 3 program is the third evolution of the series, designed to challenge your body with an all-new set of exercises and finishers. By this stage, you’re not just building muscle—you’re mastering execution, improving endurance, and developing resilience through intentional progression.
Like Volumes 1 and 2, this program provides coach’s cues, athlete notes, and conditioning finishers, but it introduces different exercise variations that refine weak points and keep you progressing without plateau.
Who This Program Is For
This program is ideal if you want to:
-
Progress beyond Volumes 1 and 2 with a new training stimulus
-
Push your performance and conditioning further while staying aesthetic-focused
-
Keep training fresh and mentally engaging with creative programming
-
Gain deeper control of form, tempo, and mind-muscle connection
-
Challenge yourself with advanced finishers that test both body and mind
Program Structure
-
Day 1: Biceps + Triceps
-
Day 2: Shoulders
-
Day 3: Quads + Calves
-
Day 4: Chest
-
Day 5: Back
-
Day 6: Hamstrings + Glutes
-
Day 7: Foam Rolling + Stretching + Cardio & Core
What Makes This Program Different
Volume 3 refines and elevates the process. It’s not just different exercises—it’s the culmination of the Revive + Thrive approach, designed to push you beyond what you thought possible while still keeping the structure simple and effective.
The Revive + Thrive: 4-Week Isolated Muscle Focus – Vol. 3 challenges you to take your training to the next level. With fresh movements, advanced finishers, and built-in coaching, this volume proves that consistency and smart progression create lasting strength, muscle, and confidence.
$49
What You Get with Revive + Thrive – Volume 3
-
🏋️ Next-Level Training Stimulus: Completely new movement selections that target weak points, refine technique, and maximize engagement.
-
💪 Precision Muscle Focus: Continue the proven isolated split with advanced variations that challenge strength, control, and endurance.
-
🔥 Progressive Warm-Ups & Mobility: Enhanced activations and drills to prep your joints and muscles for heavier, more focused lifting.
-
🧠 Advanced Coach’s Cues: Precision-based coaching built into every movement so you can perfect tempo, tension, and execution.
-
📓 Evolving Athlete Notes: Mindset-driven guidance to keep you focused, intentional, and adapting through each week.
-
⚡ High-Intensity Finishers: Grit-building EMOMs, AMRAPs, and circuits that elevate both performance and mental toughness.
-
🧘 Smarter Recovery Integration: Designed to keep you strong, balanced, and progressing—not burnt out.
-
📅 4-Week Advanced Cycle: Fully structured programming that flows with purpose—no guesswork, just results.
-
🎯 Performance Meets Aesthetics: Push strength, conditioning, and physique development simultaneously.
-
🏆 Mastery Through Consistency: The culmination of the Revive + Thrive series—training that builds not just muscle, but mastery.