/ THE OVERVIEW
One coach.
Three paths.
Team Quad isn't just for bodybuilders. It's for the person who's never been to a gym, the weekend athlete who wants to move better, and the lifter chasing a pro card. Same Sunday check-ins, same honest answers — tuned to wherever you actually are.
PATH 01 · DAILY DRIVERS
Health & Wellness
For the average person who just wants to feel better.
Who it's for
You don't lift seriously. You might walk, hike, or hit the gym once in a while — but your real goal is to eat better, sleep better, manage stress, and not feel 20 years older than you are. No stage, no PRs, no chasing aesthetics.
What you get
- Nutrition basics that actually stick — protein, fiber, hydration, sane portions
- Sleep hygiene, stress management, daily movement targets (steps + Zone 2)
- Daily habit stacking — small wins that compound over months and years
- Beginner-friendly strength work so you keep your muscle and bones into your 60s+
- Weekly Sunday check-ins tuned for this path — photos, weight, sleep, mood
The outcome
After 90 days most Daily Drivers report better sleep, steadier energy, easier clothes, and habits that hold — without ever calling themselves an athlete.
PATH 02 · TRAIL BLAZERS
Fitness · Cardio · Movement
For people who already live healthy and want to move more.
Who it's for
You already eat halfway right and you're in the gym, on the trail, or on the field most weeks. You want to lift more, run farther, recover faster, and stay athletic — but you have zero interest in stepping on a bodybuilding stage.
What you get
- Hybrid programming — strength + conditioning + mobility on one plan
- Zone 2, threshold, and VO2 work scaled to your sport (running, hybrid, hooping, hiking)
- Real form checks on the big lifts (squat, hinge, press, pull)
- Fueling for performance — carbs around training, recovery protocols, travel days
- Injury prevention work: hips, ankles, shoulders, core — the stuff people skip until it hurts
The outcome
Trail Blazers get stronger AND faster on the same block. The goal is a body that does what you ask of it for the next 30 years, not just looks good for one weekend.
PATH 03 · BARBELL JUNKIES
Bodybuilding
Mentzer-style Heavy Duty. The original Team Quad protocol.
Who it's for
You're a serious lifter chasing size, symmetry, and (eventually) a stage. You already understand intensity, failure, macros, and the grind — you just want a coach who's lived it and will tell you the truth.
What you get
- Heavy Duty splits built on Mike Mentzer principles — low volume, brutal intensity
- Macro-mapped meal plans and supplement stacks based on research, not influencer hype
- Recovery-driven programming across off-season, prep, and post-show
- Stage prep: peak week, posing, tan, the whole walk-out
- Weekly Sunday check-ins with photos, weight, mood, sleep, and lifts — nothing hidden
The outcome
Barbell Junkies are here to compete with themselves first and a panel of judges second. Expect blunt feedback, real programming, and a coach who has stood on the same stages.
/ WHAT EVERY PATH SHARES
Same standard. Different focus.
Sunday check-ins
Weekly photos, weight, sleep, mood, and training notes. Adjustments come from data, not guesses.
Refer-a-friend
Bring someone in and your discount stacks 10% per signup — up to 30% off for life.
Direct access
Real coach replies, not a chatbot. Higher tiers unlock priority and 24/7 phone access.
Still not sure which path?
Reach out and we'll ask a few questions to point you to the right path.