12-Week Online Training Programs

What To Expect From Our Online Training Programs

When you sign up for an online personal training program from Body by Choice, you’ll get access to safe, logical, and progressive 12-week workout programs.

Body by Choice will provide you with 48 specific workouts, with each phase to be completed in 3 weeks with 4 training phases to complete over the course of the 12-week training cycle.

Every program includes:

How To Read Your Training program guide
Program-specific overview
Train Heroic Training app
12 weeks of educational content (exercise, nutrition, supplementation)
Training sessions programmed with specific sets, reps, tempo, rest and exercise selection.
(Programs updated August 2022)

*Please note that our programs require an equipped gym. Our conditioning is composed of prowler and sled exercises. These can be replaced with using the same work-to-rest ratio using a different exercise.

Actual results from our 12-week online training program. Your results will vary based on many factors, including your dedication.

Fat Loss Training Programs

Fat Loss 1
Training Bundle

(12-Week Program)

Phase 1: General Prep

Phase 2: Heavy Light

Phase 3: German Body Comp 1

Phase 4: Standard Set

Just $150 for 12 weeks
Expires 1 year after purchase

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FAT LOSS PROGRAM 1

Fat Loss 2
Training Bundle

(12-Week Program)

Phase 1: German Body Comp 2

Phase 2: 8-8-16 Tri-sets

Phase 3: German Body Comp 3

Phase 4: 6-12-25 Tri-Sets

Just $150 for 12 Weeks!
Expires 1 year after purchase

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FAT LOSS PROGRAM 2

Fat Loss 3
Training Bundle

(12-Weeks Program)

Phase 1: Death Circuit

Phase 2: Standard Sets

Phase 3: Ramp

Phase 4: Descending Sets

Just $150 for 12 Weeks!
Expires 1 year after purchase

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FAT LOSS PROGRAM 3

*Fat loss is dependent on your level of commitment and dedication to the program. Results are not guaranteed.

Structural Balance Training Programs

Functional Hypertrophy Training Programs

Functional Hypertrophy 1
Training Bundle

(12-Week Program)

Phase 1: Standard Sets

Phase 2: Standard Sets

Phase 3: Back Off Sets

Phase 4: Clusters

Just $150 for 12 Weeks!
Expires 1 year after purchase

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FUNCTIONAL HYPERTROPHY PROGRAM 1

Functional Hypertrophy 2
Training Bundle

(12-Week Program)

Phase 1: German Volume Training

Phase 2: Wave Loading 8,6,4

Phase 3: Standard Sets

Phase 4: Wave Loading 5,4,3

Just $150 for 12 Weeks!
Expires 1 year after purchase

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FUNCTIONAL HYPERTROPHY PROGRAM 2

Functional Hypertrophy 3
Training Bundle

(12-Week Program)

Phase 1: 8×8

Phase 2: Standard Sets

Phase 3: Wave Loading 9,7,5

Phase 4: Descending Sets

Just $150 for 12 Weeks!
Expires 1 year after purchase

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FUNCTIONAL HYPERTROPHY PROGRAM 3

*Functional Hypertrophy gains are dependent on your level of commitment and dedication to the program. Results are not guaranteed.

Hypertrophy Training Programs

Hypertrophy 1
Training Bundle

(12 Week Program)

Phase 1: Standard Sets

Phase 2: Standard Sets

Phase 3: Standard Sets

Phase 4: Descending Sets

Just $150 for 12 Weeks!
Expires 1 year after purchase

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HYPERTROPHY PROGRAM 1

Hypertrophy 2
Training Bundle

(12 Week Program)

Phase 1: Standard Sets

Phase 2: Standard Sets

Phase 3: Back Off Sets

Phase 4: Stage Descending Sets

Just $150 for 12 Weeks!
Expires 1 year after purchase

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HYPERTROPHY PROGRAM 2

Hypertrophy 3
Training Bundle

(12 Week Program)

Phase 1: 8-8-16

Phase 2: Descending Sets

Phase 3: 6-12-25

Phase 4: Stage Descending Sets

Just $150 for 12 Weeks!
Expires 1 year after purchase

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HYPERTROPHY PROGRAM 3

*Hypertrophy gains are dependent on your level of commitment and dedication to the program. Results are not guaranteed.

Relative Strength Training Programs

Relative Strength 1
Training Bundle

(12 Week Program)

Phase 1: Descending Sets

Phase 2: Standard Sets

Phase 3: Isometrics

Phase 4: Standard Sets

Just $150 for 12 Weeks!
Expires 1 year after purchase

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Relative Strength Program 1

Relative Strength 2
Training Bundle

(12 Week Program)

Phase 1: Standard Sets

Phase 2: Eccentrics

Phase 3: Ascending Sets

Phase 4: 6×2

Just $150 for 12 Weeks!
Expires 1 year after purchase

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Relative Strength Program 2

Relative Strength 3
Training Bundle

(12 Week Program)

Phase 1: Pallor Method

Phase 2: 6,1 Method

Phase 3: Standard Sets

Phase 4: 3,3,2,2,1,1

Just $150 for 12 Weeks!
Expires 1 year after purchase

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HYPERTROPHY PROGRAM 3

Joint/Mobility Restoration Programs

Hip Mobility
Training Bundle

(12 Week Program)

Phase 1: Hip External Rotation

Phase 2: Short Adductors

Phase 3: Hip Flexors

Phase 4: Hip Internal Rotation

Just $150 for 12 Weeks!
Expires 1 year after purchase

SIGN UP

Hip Mobility Program

Don’t Take Our Word for It.

Hear What Our Clients Say…

All Reviews 5.0 google logo

Google 5.0

Overall Rating

5.0 115 reviews

Body By Choice started as "just a gym," but quickly became my community. I was fortunate enough to call this gym my home for over 2 years! When I first joined I was a little anxious; I had very little experience at gyms in general and was overwhelmed by previous attempts at public gyms. Body By Choice is EXACTLY what I was looking for!

The gym environment is perfect; clean, professional, and they have everything you need and then some. Everyone is always kind and respectful, and honestly a few of the clients and trainers have become some of my very best friends. Every single trainer always smiled and greeted me by name every day, even though I wasn't working with them! Over the years I built personal relationships with several trainers even though I wasn't their client; Rachel always made sessions fun and full of laughter, and Scott is a phenomenal trainer and has a hilarious sense of humor! Tiff is an amazing nutritionist, she's very kind and understanding, and took time to research dietary solutions that would best suit my personal needs.

My trainer, Dylan, is incredible. He's always smiling and ready to see me regardless of how late my appointment started. His knowledge about personal training goes far beyond a typical trainer, and he is always going the extra mile to further his expertise and find new ways to benefit each individual client. From training for Spartan Races to my personal goals, he spent time creating sessions that were tailored to my personal needs. His ability to match his client's energy means he can offer compassion and empathy, fun and laughter, intensity and encouragement, and everything in between. His impact on me was life changing, and not just because of my physical muscle and strength gains! Over the years, Dylan became a dear friend to me. He supported me through all kinds of personal struggles, including my mom's ALS diagnosis and subsequent disease progression. He has a unique gift of understanding where I was mentally and physically each session, and he used that gift to push me in just the right way driving my mental and physical growth. I am so grateful and appreciative for the difference he's made, and I can't overstate how much his impact on my life means to me.

As soon as my schedule allows, I will be rejoining my Body By Choice family, because that's honestly what this gym is to me - Family. ❤️

Rebecca Bettig 4/02/2026

I can’t recommend BBCT highly enough. I’ve been training with Lisa B for several months, and she’s been instrumental in helping me improve my lifting form and overall technique. After dealing with a back injury outside the gym, she created a personalized program that’s helped me rebuild my core strength safely and effectively. Over the past month, I’ve noticed clear improvements in both my strength and mobility. The coaches’ expertise in stretch training is an added bonus that really enhances the overall experience.

Valerie VanLaan 3/29/2026

I’ve had such a positive experience at BBCT. The initial evaluation is with the owner who very clearly knows what he’s doing! He seems to have a high standard for who he hires and for the service they provide. I’ve been working with Cheston for the last ~7 months and it’s been a great experience. He’s very kind, encouraging, nonjudgmental, and professional!

Nicole LaPlena 3/27/2026

I have been a BBCT client since June 2024. And I've been training with Cheston M for about one year. His professional approach to my individual training needs has been excellent. Cheston has helped me focus on areas where I need to increase strength and he hits a great balance of challenging me to work hard, and motivating me to progress at a sustainable pace. The BBCT gym is a welcoming environment that creates space for everyone to train, get stronger and stay healthy.

Mary O'Neill 3/18/2026

My experience with Body By Choice has been fantastic. This was my first time training with a professional, so I wasn’t sure what to expect. But Cheston earned my confidence right away with his approachability, humor, and depth of knowledge. I’ve been so impressed and grateful for his holistic approach - helping with mindset and lifestyle shifts that make for better physical training and overall health. Thank you Cheston!

K R 2/13/2026

Dylan is very professional and talented exercise trainer for Body by Choice Training. I would recommend him to all ranges of training needs to include post injury, post surgeries, & std get healthy routines.

Dean Schuch 2/12/2026

I have been working out at Body by Choice for around a year and I strongly recommend them. The facilities are very clean and they have a comprehensive set of workout equipment. The owners as well as all of the trainers are very nice and outgoing.

I have been working with my current trainer Cheston for over six months and he is especially good. He is very knowledgeable on exercise physiology and does a good job developing a workout routine that matches your goals and explaining why you are doing a particular exercise and the benefit it provides.

I have also been occasionally meeting with their in-house health coach Tiffany. She is easy to talk to and helps you define your long-term goals and develop a plan to reach them.

Admittedly the membership cost is higher than your typical gym but that is to be expected with the level of attention that you get with their dedicated one-on-one training sessions, and overall, I believe the cost is worth it.

Steven Thiel 12/15/2025

I worked out at Body By Choice for over two years. It was a fantastic experience training with Roy. He was able to get me pain free after a long bout of Sciatica. Roy was super knowledgeable and was able to work my bodies limitations. If I was unable to do a certain exercise he would come up with variations that would work for me.

Additionally, their stretch therapy was also amazing. I worked with Scott for those sessions and they helped keep my body limber.

The staff at BBCT are committed to seeing your body function improve. I would also highly recommend working with Tiffny to set some goals, it helps keep you focused.

toby levine 12/01/2025

12-Week Online Training Programs

What To Expect From Our Online Training Programs