Build Your Own Workouts

Download the PDF. Input your data. Choose your exercises.

Designing and programming your own workouts can be difficult. Knowing how to properly order your lifts in each session, how much weight to use, or exactly what volume each set should contain are all factors that significantly impact your training efficiency. Without these variables dialed in correctly, your time at the gym can potentially be much less productive if not a complete waste of time.

The Facet Seven Method training book was built to give you program structure and exercise directions to ensure your training is as effective as possible.


With 3 months of training broken down day by day, your workouts will always feel fresh, organized, and effective.

We provide the basic outline of what movement archetypes should be performed, their frequency/intensity/volume, and give you a list of available exercises to plug in and build your own workouts.



We phase our training to flow with the seasons. Endurance in the summer when we want to be lean, functional in the fall to strengthen the joints and neural capacity, strength in the winter when we plump up for the holidays, and hypertrophy in the spring to develop muscle size and tone leading back into the summer endurance cut phase. However, despite the annual cycle, this program's effectiveness is NOT dependent on the month in which you start, just that you do start. These 3 month blocks allow enough working time for noticeable adaptations to the training but the quarterly changes keep things fresh.


In the Facet Seven Strength Phase our focus turns to increasing robustness in the movement system. The goal here is to get as strong as possible while staying connected to all other facets. In this phase, strength training is strategically placed at the beginning of each day so as to take priority for the next 12 weeks.

Training variables for this phase were selected via a method known as Accumulation / Intensification, which are relative terms used to describe a training program where volume and intensity are applied in an undulating fashion of high volume/ low intensity (Accumulation period) followed by a period of low volume/ high intensity (Intensification period). This method has been utilized by some of the world’s top strength coaches, Charles Poliquin and Charlie Frances being two notable names.

The benefits that the Facet Seven method will derive from this protocol are two fold at the least. By alternating phases of low intensity/high volume with phases of high intensity/low volume we can potentially prevent the nervous system from becoming stagnant which will ensure a cycle of continuous progression. And to the second purpose we can minimize the opportunity for over-training.

One important distinction to be made is that the first block of training is designed as a break in period for anyone who has either taken a break from training and/or anyone new to a balanced training approach. This block is labeled as the General Preparation Phase and will focus heavily on restoring structural balance by training out asymmetries through the application of unilateral movement. We utilize dumbbells and kettlebells for the upper body to force limbs to work separate but in tandem, plus we favor single leg movement to balance out left/right strength discrepancies.

Download Now

For a limited time, this one section of the Facet Seven Method training book will be completely FREE!

In the upcoming months, we will be releasing the other three sections that accompany and complete the program and the entire ebook will be sold as a set. As an early adopter of our training program, we’re happy to give you the same Strength training program others will be required to purchase. We simply ask that you give us your feedback.


Questions about how to use the Facet Seven training book or where to get started?

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