KNP

Remote Training & Nutrition Programs

Below you will find several options for online coaching. These programs are affordable and comprehensive. Each program is a one-time purchase. All training programs include warm-up/mobility, training, demo videos, personalized weights, progress photos, and workout tips. You will need to contact Gretchen to purchase/setup your program.

8 Week Strength Programs (Gym Version)

My most popular program! This shorter 8-week cycle will be a solid mix of compound lifts, accessory lifts, and conditioning pieces. This training block will have a strong focus on high reps and hypertrophy. Each week includes one upper, lower, and full body day. All workouts include warm-ups and 10 week access to your Metron app.

8 Week Strength Programs (Home Version)

Need a home version for your workouts? This program is a variation of the gym version, removing typical cable movements and machines. You will still perform plenty of compound and accessory work. Equipment required: barbell & weights, dumbbells, bench, box, resistance bands. Each week includes one upper, lower, and full body day. All workouts include warm-ups and 10 week access to your Metro app.

KNP 8 - Week Macro Plan

Need a comprehensive nutrition plan? This 8-week macro plan is custom for you. There will be 3 tracks: low-fat, carb cycle, and high protein+carb. You will receive supplement recommendations, grocery lists, food lists, and access to Metron App to submit your weekly progress.