Nutrition & Training Programs

Below you will find six programs for online coaching. Each program is a one-time purchase of $99/8-weeks. You will have full access to your program for 10 weeks from purchase date. All training programs include warm-up/mobility, training, demo videos, personalized weights, progress photos, and workout tips. You will be a part of the KNP facebook community and have accountable from Coach Gretchen.

KNP Tri-Phasic Strength Program (Gym Edition)

My most popular program! This is no ordinary bodybuilding program. You will be increasing strength, muscle size and metabolism. If you are looking to feel AND look good, this is the one for you. This new tri-phasic strength program will also a goal of helping lower resting heart rate and blood pressure.

KNP Tri-Phasic Strength Program (Home Edition)

Don't have access to a full gym? I've got you. This track gives you the same workouts as the gym edition with a few movement swaps. The home program requires a barbell and weights, pull-up bar, bench, and dumbbells. Kettlebell and box are option but preferred. You will see all the same benefits as the gym edition.

KNP Comprehensive Nutrition Program

Need a comprehensive nutrition plan? There are two options: cut or reverse diet. Whether you're looking to shed fat, gain muscle, or improve your metabolism, I have you covered. You will receive a full 8 week macro plan, supplement recommendations, meal and food prep ideas, and community support. Sign-up closes March 17th.

KNP OLY Program 1.0

This comprehensive OLY program can be a supplemental or stand-alone program allowing you to get more technique practice and touches on the Oly lifts each week while you continue to follow another training program. We will be performing clean and jerk, snatch, and other overhead lifts 3-days/week.

KNP Dumbbell Program

This 4-week, 3-day/week program is designed for beginners who want to increase strength and improved cardio. The workouts are designed to be shorter with minimal equipment. You will need access to dumbbells, bike and/or rower, and treadmill or outdoor run.

KNP Conditioning Program II

This is the new 8-week program for people who want to build their aerobic capacity and improve their ability to burn fat through increased metabolism. You will have 3 workouts/week working on different time domains and heart rate zones. This is a great add-on with the nutrition and/or strength program.

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