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strength training program powerlifting program squat bench deadlift

biaBOUNDLESS

biaINTENTION

An 8 week strength building program focused on increasing total body strength through the big 3 compound lifts: squat, bench, and deadlift. biaBOUNDLESS works in low to moderate rep ranges and includes appropriate accessory work to improve technique and strength for the big 3 lifts. Gym access or at least access to a barbell and power rack is recommended for this program. 3, 4, and 5 day split options.
$74.99 USD for the program only. This program is also included in both the BIA Starter Monthly Membership and BIA Plus Monthly Membership. Learn more HERE.

An 8 Week hypertrophy program focused on increasing lean mass aka muscle tissue. biaINTENTION works in moderate to high rep ranges to focus on both being strong and working towards aesthetic goals. This program includes both compound lifts and isolation work and is perfect for those who want to increase the size or change the look of certain muscle groups. Gym access recommended, but at-home/minimal equipment modifications are included. 3, 4, and 5 day workout splits.
$74.99 USD for the program only. This program is also included in both the BIA Starter Monthly Membership and BIA Plus Monthly Membership. Learn more HERE.

biaACTION

biaCUSTOM PROGRAMMING

An 8 week full body strength training program focused on being strong and athletic. biaACTION works in all rep ranges and includes strength work, plyometrics, and conditioning. This program is best for those who want to be well-rounded and ready for anything! Get ready to lift, jump, sprint, and SWEAT. Gym and at-home modifications available. Workouts are full-body workouts. 3, 4, and 5 day split options.
$74.99 USD for the program only. This program is also included in both the BIA Starter Monthly Membership and BIA Plus Monthly Membership. Learn more HERE.

An 8 week customized strength training program and/or running program designed to best suit your current fitness goals, skill level, and equipment access. Custom programming is great for those who are training for something specific, need certain accommodations, and maybe don’t need 1:1 coaching at the moment, but still want a quality workout program. You will be able to access your program in-app and have access to demo videos and the ability to track your weights used.
$200 USD

biaFOUNDATIONS

bia0-30

An 8 week beginner strength training program for those new to lifting. biaFOUNDATIONS is great for those who aren’t sure where to start, but they know they want to start lifting, get stronger, and feel more confident and capable. This program utilizes body weight movements and progressively transitions to working with resistance bands, dumbbells some machines, and barbell work in week 7 and 8. This program can be done at the gym and also includes at-home modifications. 3 day/week workout split.
$34.99 USD for the program only. This program is also included in both the BIA Starter Monthly Membership and BIA Plus Monthly Membership. Learn more HERE.

An 8 week beginner running program for those new to running. bia0-30 is for those who’ve never considered themselves to be a runner, but want to become one. In this program, you will utilize time-based interval training to gradually build endurance and work your way up to running for 30 minutes straight. This program can be done on a treadmill or outdoors. 3 day/week split.
$34.99 USD for the program only. This program is also included in both the BIA Starter Monthly Membership and BIA Plus Monthly Membership. Learn more HERE.

bia5K

bia10K

bia5K is a 12-week long running program designed to help you run your first 10K or PR your current 10K time. There are 5 scheduled runs per week, but you can do as many as you'd like. Run specific warm-ups are included before every run. This program assumes you have at least some experience as a runner and are able to run at least 1 mile without stopping.
$49.99 USD for the program only. This program is also included in the BIA Plus Monthly Subscription. Learn more about the BIA Athletic Club membership here.

bia10K is a 12-week long running program designed to help you run your first 10K or PR your current 10K time. There are 5 scheduled runs per week (aerobic base-building runs, speed work, and a weekly long run), but you can do as many as you'd like. Run specific warm-ups are included before every run. This program assumes you have at least some experience as a runner and are able to run at least 3 miles without stopping.
$49.99 USD for the program only. This program is also included in the BIA Plus Monthly Subscription. Learn more about the BIA Athletic Club membership here.

bia13.1

biaHYBRID

bia13.1 is a 12-week long running program designed to help you run your first half marathon or PR your half marathon. There are 5 scheduled runs per week (aerobic base building runs, speed work, and a weekly long run), but feel free to adjust the schedule as needed. Run specific warm-ups are included before every run. This program assumes you have at least some experience as a runner and are able to run at least 6.2 miles (10K) without stopping.
$49.99 USD for the program only. This program is also included in the BIA Plus Monthly Subscription. Learn more about the BIA Athletic Club membership here.

A comprehensive 8 week strength training program designed for the hybrid athlete. biaHYBRID includes efficient and smart programming for the “in season” athlete so you don’t have to choose between lifting and your sport or other forms of movement.
This program includes 3 full body workouts/week and is best for those balancing other workouts/training such as: runners preparing for a race, athletes playing on a sports team, professional dancers taking class and/or rehearsing, fitness professionals who teach group classes, and many more.
$74.99 USD. This program is also included in the BIA Plus Monthly Subscription. Learn more about the BIA Athletic Club membership here.

Nutrition education resource from a registered dietitian

biaPULL-UP PROGRAM

biaFUELED

A 4 week program designed to help you get your first pull-up or simply build the strength to do more than you can currently! This program is intended to be used alongside/in addition to your current primary program (like biaBOUNDLESS or biaINTENTION for example). It is not a full body program - it strictly includes exercises and drills to improve pull-up strength. Gym access is recommended for this program. 3 day/week split.
$29.99 USD. This program is also included in the BIA Plus Monthly Membership. Learn more about the BIA Athletic Club membership here.

A comprehensive nutrition education resource created by BIA Nutrition Expert, Briana Nelson MPH, RD. This nutrition resource includes a 50 page PDF document and videos, teaching you about macros, intuitive eating, fueling to support performance goals, meal planning and grocery shopping tips, nutrition considerations for pre- and postnatal women, supplements overview, and more. This guide is great for those who need help with their nutrition but aren’t able to invest in nutrition coaching at this time.
$99.99 USD. This resource is also included in the BIA Plus Monthly Membership. Learn more about the BIA Athletic Club membership here.

athletic workout program train like an athlete