You were an
athlete.
Train like one again.
A 10-week strength program for guys 20–30 years old with an athletic past and a complicated present — old injuries, a packed schedule, and a body that doesn't bounce back like it used to. Built by a Doctor of Physical Therapy who kept Major League arms healthy.
The plan disappeared.
So did your strength & confidence.
You don't need motivation. You need a program that respects the body — and the calendar — you have right now.
The shoulder, back, or knee flares every time you push it
You go hard for two weeks, tweak something old, and spend the next month backing off. Progress never compounds.
Work and family blow up your routine by week three
You start strong, then life happens. Without a structured plan, "I'll get back to it Monday" turns into months.
Random workouts, zero direction, nothing to show for it
Guessing in the gym is fine for a while. Then you realize you're not stronger, leaner, or more durable than last year.
You want to look like you lift — without getting hurt doing it
The goal isn't a powerlifting total. It's feeling athletic, moving well, and looking the part again. Sustainably.
- ✓Foundational movements firstBuild a base of real strength and work capacity you can keep building on for years.
- ✓Engineered around common injuriesProgrammed by a DPT with shoulder, low-back, and knee histories in mind — not against them.
- ✓Conditioning that aids recoveryLow-intensity aerobic work helps you recover from lifts and keeps body fat in check (with solid nutrition).
- ✓No barbell compounds — on purposeNo back squats, cleans, or bench yet. We earn those by building the foundation first.
Three phases. One strong base.
Every week is laid out for you — built to progress intelligently and back off before you break down.
General Physical
Preparedness
Rebuild work capacity and clean up movement quality. Re-teach the body to handle real volume before we load it.
Volume
Accumulation
Add volume to build muscle, tendon resilience, and the engine to train hard week after week.
Strength
Phase
Express the base you built. Get measurably stronger while staying healthy — and set up for whatever's next.
Is this program for you?
This is for you if Yes
- → You're a 20–30 year-old guy with a strong athletic background
- → You're juggling work and family and need a plan that survives a busy week
- → You've got nagging shoulder, low-back, or knee pain to train around
- → You want strength, a leaner look, and long-term durability
- → You have access to a standard gym's equipment
This isn't for you if Not yet
- ✕ You only care about chasing a 1-rep-max barbell PR this month
- ✕ You have zero access to weights or equipment
- ✕ You want an overnight gimmick instead of a foundation
- ✕ You're unwilling to train consistently across 10 weeks
- ✕ You're in acute pain and haven't been cleared to train
Standard gym. Smart tools.
Everything here is available in most commercial gyms — or a well-stocked garage.
No compound barbell lifts in this program — and that's by design. No back squats, cleans, or bench pressing yet. The goal is to build a strong, durable foundation of overall strength and endurance first. That's the base you'll later use to attack those big lifts safely.
Dr. Jeff Lewis,
PT, DPT, ATC, CSCS
Jeff is a Doctor of Physical Therapy and owner of Lewis Physical Therapy & Sports Rehabilitation in Point Pleasant, NJ. He spent time in Major League Baseball as a Physical Therapist with the Houston Astros and New York Mets — including a spot on the Astros' 2022 World Series–winning staff.
In the big leagues, he managed shoulder and elbow injuries, built return-to-throw programs, and provided high quality-rehab with a strong emphasis on strength and conditioning. Now he brings that same pro-level, results-driven approach to active adults who want to lift, move, and look good — without breaking down.
Rebuild your base.
- ✓ Full 10-week program across 3 progressive phases
- ✓ Built-in deloads so you progress without burning out
- ✓ Low-intensity conditioning to drive recovery & body composition
- ✓ Programmed with common shoulder, back & knee injuries he has seen from REAL patients
- ✓ Delivered in the ABC Trainerize app — train from anywhere
- ✓ Designed by a Doctor of Physical Therapy & former World-Series Winning MLB-Physical Therapist
Common questions
The program is built around a 4–5 day weekly routine, with options to modify based on your schedule. Each session is laid out for you, so you always know exactly what to do when you walk in.
This program was designed by a Doctor of Physical Therapy specifically with common injury histories in mind. It leans on foundational movements and intentionally excludes high-risk barbell compounds early on. That said, it's a general program — if you're in pain or recovering from an injury, get cleared by your physician or PT before starting.
You'll need medicine balls, a trap/hex bar, dumbbells or kettlebells, bands, and a cable column. Almost every standard commercial gym has all of this, and many home/garage gyms can cover it too.
It's delivered through the ABC Trainerize app, so your full plan, exercise demos, and tracking live right on your phone. You'll get access after checkout.
No. It's a one-time payment of $199 for the complete 10-week program — no recurring billing.
You'll have a genuinely strong, durable foundation — the base you can build off of toward heavier barbell work, more athletic training, or your next goal. If you want ongoing coaching, you can reach out to Jeff directly.
Stop starting over.
Start building.
Ten weeks from now, you'll be stronger, moving better, and actually building toward something again.
Get Back to The Basics — $199 →$199 · 10 weeks