Performance Library
Sample workout templates and programs for you!
Visit our store to purchase your own full workout programs!
Workout Plan A
Weight Loss/Maintenance
This workout plan is suited for weight loss or maintaining weight, while still continuing to build muscle. For best results, pair this with our Nutrition Plan A.
Workout Plan B
Weight Gain
This workout plan is suited for weight gain or bulking, but still continuing to build lean muscle. For best results, pair this with our Nutrition Plan B.
Workout Plan C
Early Development
This workout plan is excellent for early strength development for beginner athletes. For best results, pair this with our Nutrition Plan C.
Workout Plan D
Mass Gainer
This workout plan is suited for mass gain for mature athletes, while still building lean muscle. For best results, pair this with our Nutrition Plan D.
How to Warm Up
Dynamic Warm Up
A dynamic warm-up routine should be performed prior to activity to prepare the body for the demands of a workout.
** Please respect our documentation and guidance as just that, guidance towards a better structured performance / nutrition / wellness balance. For specific inquires or concerns please schedule an appointment with a certified sports professional. **
Our Performance Team
Donnie Santos, CSCS
Gas House Gym
Donnie is a Certified Strength and Conditioning Specialist and Performance Specialist from Spokane, WA. He has been working primarily with athletes in a wide range of team and individual sports since 2014, including players representing NBA, WNBA, MLB, NHL and NFL. A lot of Donnie's experience has been devoted to working with high schools and assisting with their in-house strength and conditioning programs.