Training Program Selector Tool
Answer a few questions about your training goals and time availability. We'll recommend the program that fits best.
How many training sessions per week realistically fit into your schedule?
Which statement best describes your recent training consistency over the past 3 months?
If you had to prioritize one training focus over the next 8-12 weeks, what would matter most to you?
Which training structure would realistically be most sustainable for you right now?
Expand 1 - Movement and Endurance Foundations
Develop a broad foundation of strength, endurance, and movement capacity through a comprehensive training design that supports long-term physical fitness. Through three focused training days each week, this program develops movement quality, muscular endurance, and aerobic capacity while progressively introducing greater movement variety and training volume. The focus is on establishing movement and endurance foundations that support sustainable physical capacity across a wide range of daily activities and recreational pursuits.
Training Frequency: 3 days/week
Session Duration: 30-45 minutes
Program Duration: 12 weeks
Recommended Companion Program: Aerobic Capacity
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Expand 2 - Dynamic Physical Capacity
Develop strength, muscular endurance, and coordination while expanding your ability to perform increasingly varied and demanding movement patterns. Through four focused training days each week, this program progresses through greater movement complexity and training density to develop dynamic physical capacity while maintaining a manageable training effort. The focus is on integrating strength, endurance, and movement quality to support broad, adaptable physical fitness.
Training Frequency: 4 days/week
Session Duration: 35-45 minutes
Program Duration: 12 weeks
Recommended Companion Program: Aerobic Capacity
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Expand 3 - Integrated Movement Performance
Develop strength, endurance, coordination, and movement proficiency through increasingly integrated and physically demanding training. Through workouts performed 5–6 days per week, this program progresses through greater movement complexity and training density while reinforcing efficient movement across multiple planes of motion. The focus is on developing integrated movement performance and sustainable physical capacity to support long-term health and lifelong fitness.
Training Frequency: 5-6 days/week
Session Duration: 30-45 minutes
Program Duration: 12 weeks
Recommended Companion Program: Aerobic Capacity
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Restore 1 - Foundational Movement Literacy
Re-establish consistent exercise habits and while rebuilding confidence in fundamental movement patterns after a break from training. Through three focused training days each week, this program develops foundational strength, stability, coordination, and movement quality using controlled and progressively more challenging exercises. The focus is on establishing movement literacy and a sustainable foundation for future training.
Training Frequency: 3 days/weeks
Session Duration: 30-45 minutes
Program Duration: 8 weeks
Recommended Companion Program: Balance and Coordination
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started :If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Restore 2 - Movement Proficiency
Restore strength and increase your tolerance for physical activity while increasing the variety and complexity of movement demands placed on your body. Through four focused training days each week, this program develops strength, dynamic control, stability, and movement capacity by progressively integrating more coordinated movement patterns while maintaining a manageable training effort. The focus is on building movement proficiency, restoring confidence in regular exercise, and preparation for a successful return to higher levels of physical activity.
Training Frequency: 4 days/week
Session Duration: 30-45 minutes
Program Duration: 8 weeks
Recommended Companion Program: Balance and Coordination
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Restore 3 - Integrated Movement Capacity
Rebuild full-body strength, movement control, and aerobic capacity after a break from training. Through workouts performed 5–6 days per week, this program progresses from foundational movement patterns to more integrated and coordinated movement challenges within a manageable training effort. The focus is on restoring confidence in strength training, conditioning, and trunk control while preparing for higher-level fitness and performance programs.
Training Frequency: 5-6 days/week
Session Duration: 30-45 minutes
Program Duration: 8 weeks
Recommended Companion Program: Balance and Coordination
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Build 2 - Progressive Lifting Capacity
Build strength and muscle mass while increasing your capacity to perform increasingly heavier and more demanding resistance training. Through four focused training days each week, this program develops lifting capacity by progressing training intensity, structured volume, and exercise specificity while maintaining an emphasis on compound movement patterns. The focus is on developing strength, hypertrophy, and lifting proficiency to support continued resistance training advancement.
Training Frequency: 4 days/week
Session Duration: 40-50 minutes
Program Duration: 12 weeks
Recommended Companion Program: Lean Mass Sparing Cardio
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Build 1 - Foundational Strength and Hypertrophy
Develop a foundation of strength and muscle mass through a progressive resistance training design centered on compound movement patterns. Through three focused training days each week, this program emphasizes progressive overload while gradually increasing training volume to develop lifting competency and muscular capacity. The focus is on establishing the strength and movement control needed to support long-term resistance training.
Training Frequency: 3 days/week
Session Duration: 40-50 minutes
Program Duration: 12 weeks
Recommended Companion Program: Lean Mass Sparing Cardio
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Streamline 1 - Efficient Training Foundations
Develop strength, muscular endurance, and movement capacity through efficient workouts designed to fit within 30 minutes or less. Through three focused training days each week, this program emphasizes movement proficiency, progressive training density, and purposeful exercise selection to maximize the amount of high-quality work performed in every session. The focus is on establishing efficient training habits and a sustainable foundation for long-term physical fitness.
Training Frequency: 3 days/week
Session Duration: ≤ 30 minutes
Program Duration: 8 weeks
Recommended Companion Program: Controlled Mobility
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Build 3 - Strength and Hypertrophy Specialization
Develop higher levels of strength and muscle through a progressive resistance training design that emphasizes progressive training intensity and muscle group specialization. Through workouts performed 5–6 days per week, this program builds upon foundational compound lifts with greater exercise variety and targeted accessory work. The focus is on developing strength, hypertrophy, and lifting capacity through a structured and sustainable long-term training approach.
Training Frequency: 5-6 days/week
Session Duration: 40-50 minutes
Program Duration: 12 weeks
Recommended Companion Program: Lean Mass Sparing Cardio
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Streamline 2 - Dynamic Movement Efficiency
Develop strength, muscular endurance, and movement proficiency while increasing the amount of high-quality work performed within a 30-minute session. Through four focused training days each week, this program progresses through greater movement complexity and training density to promote efficient, purposeful workouts. The focus is on developing dynamic movement efficiency and broad physical capacity within a time-efficient training approach.
Training Frequency: 4 days/week
Session Duration: ≤ 30 minutes
Program Duration: 8 weeks
Recommended Companion Program: Controlled Mobility
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.
Streamline 3 - Maximum Work Capacity
Develop strength, muscular endurance, and movement proficiency through an efficient training design that maximizes the amount of high-quality work completed within 30 minutes or less. Through workouts performed 5–6 days per week, this program progresses through greater training density and exercise volume while prioritizing purposeful movement quality. The focus is on developing maximum work capacity through structured, efficient, and sustainable long-term training.
Training Frequency: 5-6 days/week
Session Duration: ≤ 30 minutes
Program Duration: 8 weeks
Recommended Companion Program: Controlled Mobility
Getting Started
Step 1 — Choose your subscription: Visit our Everfit page at the link below, scroll to Explore My Services, and select your subscription tier. Follow the prompts to create your account.
https://pro.everfit.io/Michael-Wahlig-1768201151
Step 2 — Log in and get oriented: Once inside the app, tap the On-Demand icon at the bottom of the screen. You'll find a welcome video and reference documents waiting for you — take a few minutes to review them before your first session. They cover how our programs are structured, how to match your effort to prescribed training intensities, and how to decide when to progress or scale back.
Step 3 — Find your program and get started: If your recommended program is already in your On-Demand library, you're ready to go. If you don't see it yet, don't worry — your full program library will be added within 24 hours. Any program can be started, paused, or stopped at any time, so feel free to explore what's available while you wait.
Guided and Supported subscribers will receive additional onboarding details through Everfit following account creation.
Questions? Reach us at michael@appliedphysiologics.com.