Most training programs
work around your weaknesses.
This one doesn't.

Weekly directives. No daily decisions. No motivation required.

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Craig Bongelli
Craig Bongelli
Former Professional Strongman · Coach
  • Ex-Director of Education, Westside Barbell
  • Mentored by Louie Simmons, Bill Kazmaier (3× World's Strongest Man), Josh Bryant & Andy Bolton
  • Coached world champions, world record holders, and Olympians
  • Created programs for Westside Barbell–X3 Academy and Bodybuilding.com

This system is what I wish existed when I was a busy, broken, former athlete trying to stay in the game without destroying myself.

Why Most Programs Fail

Most fitness plans give you workouts and try to make them "sustainable." They ask what you prefer. They work around your schedule. They adjust when life gets hard.

The problem? They rely on daily motivation and daily decisions. This system removes both. You execute what's assigned. You report your numbers. The system adjusts weekly.

You grow into the standard.
The standard doesn't shrink to meet you.
This Is For You If
  • You're busy (work, family, travel) and still want to look and perform like an athlete
  • You want someone credible to tell you exactly what to do — and you'll do it
  • You can train 3x/week and follow the plan as written
  • You're willing to be held to a standard — full stop.
This Is Not For You If
  • You want your plan adjusted based on preferences instead of performance
  • You need daily reassurance or constant check-ins
  • You want "perfect conditions" before you commit
  • You think missing a week means starting over

How It Works

1

Train 3x/week

You receive your training week Sunday at 7am ET. You run it exactly as written. No decision fatigue. No negotiation. Most sessions: 45–60 minutes. MES option: ~20 minutes.

2

Report your numbers

Every Friday/Saturday you submit: workouts hit, protein days, sleep average, readiness rating, movement blocks completed. No stories. Just numbers.

3

Receive your next directive

Your next week is assigned in one of four modes based on your data — not how you feel or what you prefer.

Advance

Progression green-lit

Stabilize

Lock in consistency

Protect

Cap fatigue, preserve momentum

Prevent

MES-only when life demands it

Built-in contingency protocols for travel, low sleep, and chaos. You don't "fall off" — the system routes you back to momentum.

It Works Under Real Constraints

Todd — 12 week transformation
— Todd · Police Officer
Goal: challenge himself and get into the best shape of his life again — something he hadn’t felt in a decade.
Result (12 weeks)
−30 lb
Constance — 12 week transformation
“I was sick and tired of yo-yo’ing… losing the same 30–40 lb and gaining it back for nearly a decade. By the end of 12 weeks, it just felt like a normal routine. I’ve never seen my body this lean and strong… ever.”
— Constance · 35
Results (12 weeks)
−25 lb · −13"
$1,997
12-week intake · Limited to 10 clients per cohort

This is not a subscription. It's a 12-week commitment to a standard.

If you're ready to stop negotiating with yourself — apply below.

Apply Now →

About Craig Bongelli

Craig Bongelli is a former professional strongman and Ex-Director of Education at Westside Barbell, mentored directly by Louie Simmons, Bill Kazmaier (3× World's Strongest Man), Josh Bryant, and Andy Bolton.

He has coached world champions, world record holders, and Olympians — and created training programs for the Westside Barbell–X3 Academy and Bodybuilding.com.

He rebuilt his own body after a catastrophic back injury and near-death experience. This system is what he wishes had existed when he was a busy, broken, former athlete trying to stay in the game without destroying himself.

It works because it's built for momentum under constraint — not motivation with perfect conditions.