The Four Percent Training Protocols
The Four Percent (FOUR)ward Framework
For those who train in a full gym and want expert programming to build muscle, increase strength, and improve conditioning—without wasting time figuring it out on their own. Perfect if you’re motivated and just want a trusted plan that works.
4 expertly designed workouts per week delivered via app
Low-impact, technical, periodized & hypertrophy-based programming (progressive overload built in)
Video demos + clear instructions
In-app tracking + progress monitoring
Behavior change strategies to move away from short-term compliance and drive long-term adherence
Best for anyone with access to squat racks, benches, machines, dumbbells, and a full gym setup. Alternatively, there are options for a minimalist setup of dumbbells, resistance bands, and mini bands.
The Four Percent Deload Weeks
The Deload Program is a strategic reset designed to give your muscles, joints, and nervous system the break they need without disrupting your routine.
Over the course of one week, you’ll move through lighter loads, reduced intensity, and intentional work that helps you bounce back sharper, stronger, and hungrier for progress.
Instead of grinding harder, you’ll be training smarter, creating space for adaptation, repair, and long-term results.
This program is perfect for:
Lifters following structured strength or hypertrophy cycles who need to prevent plateaus and overtraining
Athletes managing high stress or fatigue who want to protect longevity and consistency
Anyone feeling “run down” but still craving the structure of daily movement
$9.99
for 1 monthKate
Evidence Based Fitness You Can Trust
I help busy, motivated people go from feeling stuck in the start-stop cycle to building lasting fitness and nutrition habits that actually fit their life with expert workouts, habit coaching, and a no-BS approach to behavior change. I’ve been where you are, feeling like you’re doing everything right, but never seeing results that stick. I spent years chasing quick fixes and “perfect” plans, only to end up frustrated and starting over. It wasn’t until I focused on small, consistent actions and realistic habits that my health, mindset, and body truly transformed. Now, I help my clients cut through the noise, stop wasting time, and finally create results they can keep.
