Welcome to Elevate and Thrive Fitness!
Program Bundle:
This is an all inclusive package where you will receive access to ALL 18 programs for one
discounted price! This makes it easy for you to change up which program you need based on
your current circumstances & goals. Plus you are easily able to continue progressing through
the programs from beginner to intermediate to advanced as you become stronger.
What's included:
● 3 Day Home Guide
● 3 Day Gym Guide
● 4 Day Home Guide
● 4 Day Gym Guide-Intermediate
● 4 Day Gym Guide-Advanced
● 5 Day Home Guide
● 5 Day Gym Guide-Intermediate
● 5 Day Gym Guide-Advanced
● Glute Guide
● Shred Guide
● A Stronger You
● Hybrid Location Guide
● College Girl Guide
● Quick & Efficient Guide
● Transformation Guide
● Full Body Guide
● Body weight Only Guide
● Abs Only Guide
$249.50
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3 Day Home Guide:
4 week guide
3 day split (Dumbbells Required)
Beginner
This guide is meant for those who may not be comfortable going to the gym, or don’t have much time available to get to the gym. This is also meant for those who may be just getting into working out and want to start with 3 days a week to build a great habit and maybe even for those of you, such as nurses, who only have 3 days a week to workout. They are dumbbell only workouts.
$14.95
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3 Day Gym Guide:
4 week guide
3 day split
Beginner
This guide is for those who are newer to the gym but are ready to start crushing their goals. This is also a great guide for those of you who only have 3 days a week available to make it to the gym and want to make the most of that time!
$14.95
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4 Day Home Guide:
6 week guide
4 day split (Dumbbells Required)
Beginner
This guide is for those who don't have time to get to the gym or are not comfortable going and want to workout at home. These dumbbell only workouts are super efficient and effective!
$19.99
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4 Day Gym Guide- Intermediate:
6 week guide
4 day split
Intermediate
This guide is great for anyone who can get to the gym ready to work on themselves. This is an intermediate level guide making it almost universal, especially with being a 4 day split! This guide will have you pushing yourself each workout, while still focusing on form. It is great for those getting into lifting or for those of you who have been lifting for years and it can work for building or leaning out! This guide is a precursor to the 4 day advanced guide.
$19.99
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4 Day Gym Guide- Advanced:
6 week guide
4 day split
Advanced
This guide is meant for those who have been lifting for a while and want to challenge themselves to get stronger with only 4 days of availability. This makes it easy for gym rats to go in with a premade plan and take your mind off the craziness of life. This guide is meant to challenge you each workout so make sure to focus on progressive overload with each compound lift, while still maintaining form.
$19.99
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5 Day Home Guide:
6 week guide
5 day split (Dumbbells Required)
Beginner
This guide is for those who may be beginners or have been working out for a while but only have time or availability to workout from home. These dumbbell only workouts will still challenge you to get stronger or lean out right from home!
$24.95
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5 Day Gym Guide- Intermediate:
6 week guide
5 day split
Intermediate
This guide is made for those who either have been lifting for a little while or a long time and want to push themselves without having to come up with their own lifts. This makes it easy for you to decompress from the stresses of life, getting in some you time without having to think about what your workout is going to be. Yet, you know you’re going to have a great and challenging workout to help you get stronger! This guide can help you build or lean out. This guide is a precursor to the 5 day advanced guide.
$24.95
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5 Day Gym Guide- Advanced:
6 week guide
5 day split
Advanced
This guide is meant for those who have been lifting for a while and want to challenge themselves to get stronger. This makes it easy for gym rats to go in with a premade plan and take your mind off the craziness of life. This guide is meant to challenge you each workout so make sure to focus on progressive overload with each compound lift, while still maintaining form.
$24.95
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Glute Guide:
8 week guide: two 4-week guides
A 4 day split of 3 lower body days and 1 upper body day
Intermediate
This guide is for those of you trying to grow that dump truck! This guide is heavily focused on legs, specifically the glutes but don't miss out on the upper body day as we still need to work our whole bodies to maintain our health. Make sure to rest between leg days and eat lots of protein to grow that booty!
$29.99
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A Stronger You:
8 week Guide: two 4-week guides
A 5 day gym split
Intermediate/Advanced
This guide aims to help you build muscle and become the strongest version of yourself! Remember that in order to build muscle we need to incorporate progressive overload, meaning you need to challenge your muscles each workout trying to increase weight (with good form of course). You will also need to make sure you are eating a sufficient amount of calories and lots of protein!!
$29.99
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Shred Guide:
8 week Guide: two 4-week guides
A 5 day gym split
Intermediate/advanced
This guide is meant for those you are looking to lean out or lose weight. Remember it is vital to have muscle in order to burn fat so pushing yourself in your lifts is still necessary while adding in some cardio sessions to get that sweat on.
$29.99
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Hybrid Location Guide:
6 week guide
5 day split with 3 gym workouts and 2 home workouts (Dumbbells Required)
Intermediate
This guide is for those of you who maybe have a varying schedule are only able to get to the gym a few days a week but still want to workout some more, which in comes your extra home workouts!
$24.95
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Quick and Efficient Guide:
8 week guide: two 4-week guides
A 4-day split with 30-45 min gym based workouts
Beginner/Intermediate
Perfect for those with crazy busy schedules, those who may be just getting back into the gym or even those of you who just prefer shorter workouts where you can still challenge yourself!
$29.99
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College Girl Guide:
12 week guide: two 6-week guides
5 day gym split
Intermediate/Advanced
This guide is for my college girlies who have enough on their mind trying to crush school but want to stay fit or keep off that freshman 15. This guide will make your life easier for a semester with pre-planned workouts that will also have you looking great for your weekends out!
$29.99
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Full Body Guide:
4 week
4 day full body workouts
Beginner/Intermediate
This is a 4 day guide with all full body workouts for those of you who prefer to workout your whole body each session or even those of you who maybe just need a couple full body workouts for weeks where you can only get in the gym a couple times but still want to challenge yourself!
$19.99
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Transformation Guide:
8 week guide: two 4-week guides
5 day gym split of weightlifting & cardio
Intermediate/Advanced
This guide focuses on building muscle while also incorporating some cardio for that “toned” look. It's great whether your goal is to build muscle or shred down. If you are looking to build, you can exclude the cardio from the guide. This guide is meant to challenge you so make sure to push for progressive overload each workout.
$29.99
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Bodyweight Only Guide:
4 day bodyweight only guide
This guide is for those of you who want to workout but maybe aren't comfortable going to the gym yet and want to do some home workouts but don't have any equipment. This is also a great guide for when you are traveling or on vacation or maybe just home from school and you don’t have access to the gym. The workouts are more cardio focused with HIIT workouts.
$14.95
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Abs Only Guide:
A 3 day abs only guide!
This is perfect to include in your workouts every other day or on days you maybe only have time for a walk and quick 15 minute home ab session!
$9.99
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Men's Bulking Guide:
12 week guide: two 6-week guides
5 day gym split
Intermediate/Advanced
This guide is made specifically for men who want to bulk up. It focuses on lower reps & higher weights in order to build muscle with progressive overload. It includes 3 upper body days and 2 lower body days, and don’t worry there’s no hip thrusts scheduled.
$34.95
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Men's Shred Guide:
12 week guide: two 6-week guides
5 day split
Intermediate/Advanced
This guide is made specifically for men who want to lean out. Whether you need to lose weight or want to cut after a bulk, this guide will work great for you. It focuses on weight lifting to build muscle, since the more muscle you have, the more fat you will burn, while also including some cardio at the end of some workouts as well as adding a cardio only day in guide 2, which can even be performed from home.
$34.95
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Trainerize App Access
Access to a private training app that allows you to track your workouts and habits. This way you can ensure progressive overload while being able to track reps and weights for each exercise so next week you can lift a little heavier without having to remember what you exactly lifted last week! You will be able to link your apple watch so you can track time, calories & steps as well. Each exercise will also have a video and written demonstration to ensure proper form!
(I will try my best to keep up with the purchases in Stripe but to ensure prompt acces after purchsase, please make sure to email me at karliandersonfitness@gmail.com so that I can personally add you into the app. Please make sure to include which program you would like access to in the email.)