Affluent Training Program

Our mission is to help you build the best version of yourself—and carry that strength into every part of your life. The change won’t just show in the mirror, but in how you move, think, and lead.

This free program follows a five-day training schedule with two active recovery days per week:

Calisthenics – Bodybuilding – Calisthenics – Bodybuilding – Calisthenics – Rest – Rest

Three days focus on calisthenics to improve control, strength, and agility. The other two center on hypertrophy training—slower, high-rep sets designed to build lean muscle and push you to your limits.

Rest days are active. Take at least 25 minutes to move—walk, hike, swim, or cycle. Reset your mind. Try something new. Use the time to recover and refocus.

Some movements may look simple—but this program is designed to meet you where you are and challenge you every step forward.

This isn’t just a workout plan. It’s a framework for lasting change.

Introduction

WHERE TO START:

Let's find your baseline. Remember to keep the notes of your initial scores and see how they change at weeks five and nine!

Initial Fitness Exam (Calisthenics)

Push-Ups (Chest/Triceps)

Test: Max standard push-ups in 1 minute.

Pull-Ups or Inverted Rows (Back/Biceps)

Test: Max strict pull-ups or TRX/inverted rows without assistance.

Bodyweight Squats (Legs)

Test: Max bodyweight squats in 2 minutes (controlled tempo, no bouncing).

Plank Hold (Core Stability)

Test: Max time in a low plank position with good form.

Wall Walk (Shoulders/Coordination)

Test: Max time held inverted against a wall

Initial Fitness Exam (Bodybuilding)

Bench Press (Chest)

Test: Max reps at 65% of your bodyweight.

Bent-Over Dumbbell Row (Back)

Test: Max reps each side with moderate weight, slow controlled tempo.

Dumbbell Goblet Squat (Legs)

Test: Max reps with a single dumbbell (moderate weight) held at chest level.

Dumbbell Shoulder Press (Shoulders)

Test: Max reps with light-to-moderate dumbbells (seated or standing).

Cable or Band Tricep Extensions (Arms)

Test: Max reps with a consistent resistance band or light cable weight.

LEARNING THE MOTIONS

Did you find more trouble than you thought you would during the exam? Most people do! Take the next few days to hone in on your mind/muscle connection. Decide what exercises are both challenging for you and avoid unnecessary potential for injury. Below are some ideas you may want to consider!

Push Calisthenics

Push-Ups (all variations), Bodyweight Dips, Extension Press-Ups, Wall Climbers, Pike Press, Dive Bombers, Pseudo Planche Lean, Tricep Bodyweight Extensions

Back/Biceps Hypertrophy

Bicep Curls (All Variations), Machine Back Extensions, Shoulder Shrugs, Bent Forward Rows, Straight Arm Lat Pulldowns, Reverse Flys, Face Pulls, Dumbbell Shrugs

Leg/Core Calisthenics

Bodyweight Squats (All Variations), Lunges, Sit-Ups, Scissor Kicks, Farmers Carry, Step-Ups, V-Ups, Leg Raises

Chest/Triceps Hypertrophy

Bench Press (All Variations), Skull Crushers, Cable Chest Fly, Dumbbell Pullover, Cable Triceps Extensions, Pec Deck Machine, Dumbbell Triceps Kickbacks, Dumbbell Squeeze Press

Pull Calisthenics

Pull-Ups (All Variations), Rope Climb, Peg Board, Towel Hangs, Bodyweight Row, Parallel Bars, Standard Dead Hangs, Australian Rows, Scapular Pulls

Yoga/Stretching

Downward Dog, Upward Cat, Warrior (I, II, III), Plank, Crescent Lunge, Child’s Pose, Pigeon Pose, Supine Twist, Neck & Shoulder Rolls