YPT Super Fit

This program was built for people who want more than fitness. It’s for those who want strength they can rely on, endurance that won’t quit, and the discipline to carry both beyond the gym.

Super Fit is an 8-week plan built on the Conjugate Method: the same principles that powerlifters and athletes use to grow stronger week after week. Here, strength training is paired with conditioning that tests your grit: short intervals, long runs, rows, sleds, and work under fatigue.

Inside, you’ll find:

• 8 Weeks of Training – Structured sessions that balance heavy lifts, speed pulls, conditioning, and recovery.

• Coach’s Notes Each Week – Clear guidance on how to approach the training, where to push, and where to hold back.

• Nutrition Plans for Men and Women – Zone-based structures with calories, macros, and sample meals for small, medium, and large builds.

• Evidence-Based Supplement Guide – From the basics (creatine, whey, omega-3s) to deeper support for testosterone, joints, and gut health.

• Recovery Strategies & Sleep Optimization – Tools to help you recharge, heal faster, and show up stronger every session.

• Clean PDF Layout – Tables, charts, and progressions you can follow without confusion.

This isn’t random workouts thrown together. It’s a system. Lift heavy. Move fast. Recover well. Repeat.

If you’re ready to commit, the return will be more than numbers on a bar or stopwatch. You’ll leave this program with strength, endurance, and a mindset that doesn’t back down when life gets heavy.

Here’s 1 week FREE on me:

• Day 1 – Max Effort Lower

Dynamic Warm Up (Dozens to choose from in the PDF)

Deadlift – 4 x 2 (recover 3–4 min between sets)

Short Interval Run – 6 x 400 m (recover 2 min between sets)

Sorensen Hold – 2 x :30 sec (rest 60 sec)

• Day 2 – Gymnastics + Monostructural

Dynamic Warm Up

AMRAP 20’

- Ski Erg 300 m

- Sit Up 10

- Pull Ups 6 (banded/assisted as needed)

(pace steady, no rest — rest only as needed)

Auxiliary

- Banded Tricep Pulldowns 3 x 15 (rest 60 sec)

• Day 3 – Conditioning + Dynamic Effort Lower

Dynamic Warm Up

Sled Drag – 4 x 50 ft (rest 90 sec)

then

6 Rounds

- Run 400 m

- Push Ups 10

- Deadlift (dynamic – 60%) 3

(rest 90 sec between rounds)

• Day 4 – Accessory + Conditioning

Dynamic Warm Up

Glute Hip Thrusts – 3 x 10 (rest 90 sec)

then

AMRAP 10’

- Box Step Ups (20”) 5 each leg

- Bench Dips 10

- Pull Ups 6 (banded/assisted as needed

Long Interval Run – 3 x 1 mile (recover 2 min between efforts; keep all times within 10 sec of best mile)

• Day 5 – Dynamic Effort Lower + Conditioning

Dynamic Warm Up

Row 500 m (easy pace)

Band Pull Aparts 3 x 10 (rest 30 sec)

then

Deadlift @ 60% – 10 x 2 (rest 45 sec)

then

Long Interval Row – 4 x 1500 m (rest 3 min between intervals)

• Day 6 – Recovery

Rest Day

• Day 7 – Time Trial + Auxiliary

Dynamic Warm Up

into

Run Time Trial – 35 minutes (cover max distance)

Rest 3 minutes

Auxiliary

- Weighted Sit Ups 2 x 12 (rest 60 sec)

- Tricep Pushdowns 3 x 12 (rest 60 sec)

** Once purchased, you receive a secure link to the file lasting 24 hours after the first download.