Training Programs

6-Week Personalized Online Nutrition and Healthy Habit Coaching includes access to Kareem's Squatter Rites Gym Fitness App, unlimited in-app messaging with weekly coaching for healthy habits, accountability, meal prep tips, and lifestyle guidance. It also offers a 30-minute kick-off call if needed, personalized nutrition education with a guided meal plan, and macronutrient and calorie intake education to support balanced eating. You can opt for bonus follow-along workout videos added to the app. This program is designed to help you step off the diet bandwagon, build a healthy relationship with food, and achieve lasting weight loss while maintaining balance so you can still enjoy life. ($420 USD one-time fee)

Includes: 1 x 30-minute voice or video consultation with Kareem to answer any questions about your nutrition or workouts. How it works: Once payment is made, I’ll contact you to schedule a date and time for the consultation. You’ll be asked to send your questions and details about yourself and your current situation via email in advance so we can make the most of our time together. I’ll ensure all your questions are answered during the 30-minute session, leaving you with a clear understanding of how to move forward with your nutrition and fitness to reach your goals. Cost: $125.

This beginner-friendly, done-for-you 3-day split workout plan is designed for the gym or home to help you build strength and lean muscle over 8 weeks. It’s split into two 4-week phases to keep challenging your body and making progress. You’ll get an 8-week dumbbell-only strength training program, instructional videos for each exercise, and detailed guidance on how to perform each workout and choose the right weights. Plus, there’s a bonus nutrition success guide covering macros, calorie deficit calculations, and tips to fuel your body, build muscle, lose fat, and keep it off. Perfect if you’re tired of winging your workouts and not seeing results—just commit to 3 days a week of 45-minute strength sessions for amazing progress. DM @Squatterritesgym on Instagram with questions. Once purchased, you’ll receive a link to download the app and start the program the following Monday. Price: $130 USD, tax included, no refunds.

This is a beginner-friendly, done-for-you 4-day split workout plan designed for the gym or home to help you build strength and lean muscle over 8 weeks. The program is divided into two 4-week phases to keep challenging your body and ensure steady progress. You’ll get an 8-week strength training plan using only dumbbells, instructional videos for every exercise, and full guidance on performing each workout and choosing the right weight. Plus, there’s a bonus nutrition success guide covering macros, calculating your calorie deficit, and eating to fuel muscle growth, lose fat, and maintain results. If you’ve been going to the gym or working out at home without seeing results or are tired of winging your workouts, this plan is for you! Just commit to 4 days a week, about 45 minutes per session, to see amazing changes. DM on Instagram @Squatterritesgym with any questions. Once purchased, you’ll receive a link to download the app and start the program, which begins the Monday after purchase. Prices are in USD, tax included, and non-refundable ($125 USD).

This beginner-friendly, done-for-you 3-day split workout plan is designed for the gym to help you build strength and lean muscle over 8 weeks. The program is divided into two 4-week phases to keep challenging your body and ensuring progress throughout. What’s included: an 8-week strength training program tailored for the gym, instructional videos for every exercise, and full guidance on how to perform each move and choose the right weight for maximum results. Plus, a bonus nutrition success guide covering macros, calorie deficit calculations, and tips on eating to build muscle, burn fat, and maintain your results. If you’ve been going to the gym without seeing progress or are tired of making up workouts on the spot, this plan is for you! Simply commit to 3 strength training sessions per week, about 45 minutes each, to see amazing results. DM @Squatterritesgym on Instagram with any questions. Once purchased, you’ll receive a link to download the app and start the program, which begins the Monday after your purchase. Prices are in Canadian dollars, tax included, and are non-refundable ($125 USD).

This is a beginner-friendly, done-for-you 4-day split workout plan for the gym, designed to help you build strength and lean muscle over 8 weeks. The plan is split into two 4-week phases to keep challenging your body and ensure steady progress. What’s included: an 8-week strength training program, instructional videos for every exercise, detailed guidance on performing each workout, and tips on choosing the right weight to maximize results. Plus, a bonus nutrition success guide covering macros, calorie deficit calculations, and how to fuel your body to build muscle, lose fat, and keep it off. If you’re going to the gym but not seeing results—or tired of making up workouts as you go—this plan is for you! Commit to 4 days a week, about 45 minutes per session, and see amazing results. DM @Squatterritesgym on Instagram with questions. Once purchased, you’ll get a link to download the app and start the program the following Monday. No refunds. $175 CAD ($125 USD).

Core in 4: Build a Stronger, Leaner, More Supported Core in Just 4 Weeks starts the Monday after your purchase date. If you’ve been struggling with a weak core, constant lower-back tightness, or feeling “disconnected” during workouts, this program is for you. Core in 4 is a simple, science-based, beginner-friendly plan designed to teach you how to activate, strengthen, and use your deep core so you can feel stronger, more stable, and more confident. No overwhelm, no long workouts—just 10–15 minutes a day, 5 days a week, with step-by-step coaching. All you need is a basic resistance band and an optional yoga mat! Inside the program, you’ll get: ✅ 4 weeks of guided, short, progressive core workouts you can do anywhere—easy to follow and stay consistent with. ✅ Squatter Rites Gym App video tutorials and exercise descriptions with clear cues and beginner-friendly instructions. ✅ Modifications and progressions for all levels—perfect if you’re postpartum, managing low-back pain, rebuilding strength, or even an advanced lifter learning proper bracing and engagement. ✅ Weekly themes: Week 1—Deep core activation & breathing; Week 2—Core stability & control; Week 3—Band + bodyweight strengthening; Week 4—Full core conditioning & real-life application. ✅ Educational video modules and access to a supportive community. ✅ A downloadable “Core for Life” PDF to keep building strength long after the program ends. By the end of 4 weeks, you can expect to feel your deep core activating automatically and stand taller with better posture.