strength worth cultivating.
Built by a coach who lives it.
GET SUPER FIT
GET SUPER FIT
This program was built for people who want more than fitness. It’s for those who want strength they can rely on, endurance that won’t quit, and the discipline to carry both beyond the gym.
Super Fit is an 8-week plan built on the Conjugate Method: the same principles that powerlifters and athletes use to grow stronger week after week. Here, strength training is paired with conditioning that tests your grit: short intervals, long runs, rows, sleds, and work under fatigue.
Inside, you’ll find:
8 Weeks of Training – Structured sessions that balance heavy lifts, speed pulls, conditioning, and recovery.
Coach’s Notes Each Week – Clear guidance on how to approach the training, where to push, and where to hold back.
Nutrition Plans for Men and Women – Zone-based structures with calories, macros, and sample meals for small, medium, and large builds.
Evidence-Based Supplement Guide – From the basics (creatine, whey, omega-3s) to deeper support for testosterone, joints, and gut health.
Recovery Strategies & Sleep Optimization – Tools to help you recharge, heal faster, and show up stronger every session.
Clean PDF Layout – Tables, charts, and progressions you can follow without confusion.
This isn’t random workouts thrown together. It’s a system. Lift heavy. Move fast. Recover well. Repeat.
If you’re ready to commit, the return will be more than numbers on a bar or stopwatch. You’ll leave this program with strength, endurance, and a mindset that doesn’t back down when life gets heavy.
Here’s 1 week FREE on me:
Day 1 – Max Effort Lower
Dynamic Warm Up (Dozens to choose from in the PDF)
Deadlift – 4 x 2 (recover 3–4 min between sets)
Short Interval Run – 6 x 400 m (recover 2 min between sets)
Sorensen Hold – 2 x :30 sec (rest 60 sec)
Day 2 – Gymnastics + Monostructural
Dynamic Warm Up
AMRAP 20’
- Ski Erg 300 m
- Sit Up 10
- Pull Ups 6 (banded/assisted as needed)
(pace steady, no rest — rest only as needed)
Auxiliary
- Banded Tricep Pulldowns 3 x 15 (rest 60 sec)
Day 3 – Conditioning + Dynamic Effort Lower
Dynamic Warm Up
Sled Drag – 4 x 50 ft (rest 90 sec)
then
6 Rounds
- Run 400 m
- Push Ups 10
- Deadlift (dynamic – 60%) 3
(rest 90 sec between rounds)
Day 4 – Accessory + Conditioning
Dynamic Warm Up
Glute Hip Thrusts – 3 x 10 (rest 90 sec)
then
AMRAP 10’
- Box Step Ups (20”) 5 each leg
- Bench Dips 10
- Pull Ups 6 (banded/assisted as needed
Long Interval Run – 3 x 1 mile (recover 2 min between efforts; keep all times within 10 sec of best mile)
Day 5 – Dynamic Effort Lower + Conditioning
Dynamic Warm Up
Row 500 m (easy pace)
Band Pull Aparts 3 x 10 (rest 30 sec)
then
Deadlift @ 60% – 10 x 2 (rest 45 sec)
then
Long Interval Row – 4 x 1500 m (rest 3 min between intervals)
Day 6 – Recovery
Rest Day
Day 7 – Time Trial + Auxiliary
Dynamic Warm Up
into
Run Time Trial – 35 minutes (cover max distance)
Rest 3 minutes
Auxiliary
- Weighted Sit Ups 2 x 12 (rest 60 sec)
- Tricep Pushdowns 3 x 12 (rest 60 sec)
** Once purchased, you receive a secure link to the file lasting 24 hours after the first download.
Super Fit: Strength, Endurance, and Discipline in One Program
Designed for athletes who want to be stronger, faster, and harder to kill. This digital program delivers 8 weeks of structured training that blends heavy barbell work, conditioning, and endurance into one proven system.
What’s inside:
🏋️ 8 weeks of strength + conditioning built on the Conjugate Method
📖 Downloadable PDF you can access anywhere
⚡ Weekly coach’s notes to guide your mindset and training approach
🥗 Nutrition plans for men & women with calories, macros, and meals
💊 Evidence-based supplement guide for performance and recovery
🔥 Time trials, sled work, and interval conditioning to sharpen grit
SO PEACHY
SO PEACHY
Of the many things in this world that drive women and men crazy, one of them is a woman's curves. Be it her hips, her lips, or her bum, or a combination of the three, everyone appreciates a female’s curvaceous physique. This book is about creating the body and particularly, the peachy curves you and your partner desire. In this book the chapters are broken down into specific sequences that guide your body and mind into a place of strength and security.
Included in this book:
Chapter 1: 21-Day Cleanse using color-rich whole foods and the chakra system to detoxify, re-energize, and nourish your body from the root up — physically, mentally, and emotionally.
Chapter 2: Master muscle mechanics and body alignment for stronger glutes, hamstrings, quads, and more — plus expert recovery techniques, including foam rolling, stretching, and partner massage.
Chapter 3: A complete nutrition guide covering macros, digestion, intuitive eating, and an easy-to-follow 7-day meal template with delicious recipes and Booty Bowls.
Chapter 4: Build emotional resilience and daily rituals with practices like meditation, visualization, journaling, and self-regulation — because true transformation begins within.
Whether you're beginning your fitness journey or evolving it, The Peach will guide you through a complete lifestyle shift that aligns strength with softness, discipline with self-love, and aesthetic goals with deeper well-being.
** Once purchased, you receive a secure link to the file lasting 24 hours after the first download.
Designed for women who want strength, shape, and confidence. This digital program delivers proven lower-body workouts that build glute size, tighten your waistline, and sculpt an athletic silhouette.
What’s inside:
📖 Downloadable PDF you can access anywhere
🍑 8 weeks of progressive glute-focused workouts
🧠 Mindset coaching program to keep you disciplined & motivated
🎥 Exercise demos & coaching cues for perfect form
🥗 Nutrition guidelines to maximize results
Details:
Format: Instant PDF download
Who it’s for: Women ready to lift, grow, and feel powerful
Build Juicy Glutes. Tighten Your Waist. Tone Your Upper Body.
The Slim Thick 8-Week Program is your step-by-step guide to strength, shape, and confidence. With just 4 training days a week, you’ll master the exact exercises, nutrition habits, and recovery protocols designed to help you sculpt a strong curvy body, build lean muscle, and burn fat — all without endless hours in the gym.
What’s Inside:
A glute-first training design to bring curves where you want them most
Nutrition strategies to fuel strength, fat loss, and energy
Recovery & sleep systems that help you shine in and out of the gym
Science-backed supplement recommendations to accelerate results
Slim Thick is more than a program. It’s a movement. Step in, commit, and become.
Here’s one week free on me:
Day 1 – Bench/Back
Bench Press – 3×5
Wide Grip Pulldown – 2×12
Dumbbell Incline Press – 3×8
Barbell Underhand Row – 3×8
Dips – 2×AMRAP
Aussie Pull Ups – 2×AMRAP
Cable Flys (Pins High) – 2×12
Day 2 – Quads/Glutes
Back Squat – 3×5
Leg Press – 3×8
Dumbbell Walking Lunge – 2×16
Barbell Hip Thrust – 3×10
Leg Extension – 4×15
Seated Hip Adduction – 2×20
Day 3 – Delts/Arms
Dumbbell Shoulder Press – 3×5
Halos (Plate or KB) – 2×8
Lateral Raises – 2×25
Assisted Chin-Ups – 2×5
Hammer Curls (Pause) – 2×5
Close Grip Bench Press – 2×5
Banded Tricep Extensions – 2×12
Day 4 – Hams/Glutes
Deadlift – 3×5
Dumbbell Back Extension – 3×12
Ham Curl – 2×20
Leg Extension – 2×20
Frog Pumps – 2×50
Lateral Band Walks – 3×15
** Once purchased, you receive a secure link to the file lasting 24 hours after the first download.
SLIM THICK
SLIM THICK
The Slim Thick 8-Week Program is a digital training guide designed specifically for women who want to build strong, round glutes, tighten their waistline, and tone their upper body. It’s a full system that blends strength training, hypertrophy, cardio, nutrition guidance, recovery, and sleep optimization into one structured plan.
This is a science-backed, coach-designed PDF program created by Yslas Performance Training. It’s built using proven principles of progressive overload and glute-focused training methods. Every workout is laid out in a clean, printable grid so it’s easy to follow in the gym or at home.
What’s included?
8 weeks of structured, glute-focused training (4 workouts per week)
Nutrition plans for different goals: Minimalist, Rebuild, Tighten & Tone, Curve Builder
Supplement guide with evidence-based recommendations
Recovery & sleep optimization tips to maximize results
Printable workout grids & sample meal plans
How much does it cost?
The program is a one-time purchase of $67 for an instant, non-refundable PDF download.
Color & Size
This is a digital product (not a physical item). You’ll receive a professional, easy-to-read PDF designed in clean black/white formatting with bold section headers, making it printer-friendly if you want a hard copy.
Free Nutrition Guide
Free Nutrition Guide
Fuel Like an Athlete. Recover Like a Warrior. Perform Like a Champion.
This isn’t just a booklet —
it’s a nutrition blueprint forged from years of experience in strength training, conditioning, and elite performance.
Whether you're chasing lean muscle, sustained energy, or faster recovery — this manual arms you with the clarity and structure to make your results inevitable.
A Sports Nutrition Manual for those dedicated to healthier living and building stronger, leaner, athletic physiques. Inside you will learn about macros, micros, what calories are, when you should have them for best performance and how to measure your food intake. Click the link below to claim your free E-Booklet.
YPT Recovery Manual
Rebuild. Reset. Rise.
Recovery isn’t rest. It’s an active process of reclaiming your strength, reducing pain, and returning to the fight sharper than before. This manual arms you with essential tools and protocols to unlock high-level performance longevity.
FREE RECOVERY MANUAL
FREE RECOVERY MANUAL
Looking for a way to recover faster? A way to reduce muscle soreness and increase your energy? Look no further. This E-book was written with you in mind so you can feel better, be stronger, and get more from the hard work you have been putting in the gym. By the way...ITS FREE.
Our Services
Build Your Foundation. Unlock Your Potential.
The StrongStart Package is your entry point into structured strength and conditioning. Designed for beginners or those returning to training, this foundational program focuses on proper form, technique, and building core strength that sets the stage for long-term progress.
Whether your goal is to get stronger, move better, or simply establish a consistent fitness routine, StrongStart gives you the tools, coaching, and confidence to make it happen. It’s everything you need to build a strong, confident foundation — with no guesswork.
What’s Included in StrongStart
Personalized fitness assessment
8 guided workouts (2 sessions per week for 4 weeks)
Easy-to-follow, beginner-friendly strength and conditioning programming
2–3 strength & conditioning sessions per week
Instruction in foundational lifts and movement patterns
Intro to mobility and recovery work
Progress tracking and goal setting
Support via messaging for questions, form help, or motivation
Perfect for anyone new to the gym or getting back into training after time off. StrongStart builds strength from the ground up — safely, efficiently, and sustainably.
Who Should Choose StrongStart?
You're new to strength training and want a safe, structured place to begin
You’ve been away from the gym and need a smart way to get back on track
You want to build confidence with proper form, movement, and consistency
You prefer a simple, focused plan (2x per week) without feeling overwhelmed
You’re looking for expert coaching and support — without the pressure of a high-intensity program
You want a flexible online program you can do at home or in the gym
Frequency of Training
In-Person One-on-One Sessions:
2x/week for 4 weeks = 8 sessions
The StrongBuild Package is the next-level 4-week transformation — built for those who are no longer satisfied with average.
If you’ve trained before and you’re hungry for more — more strength, more power, more precision — this program is your blueprint.
Designed for driven athletes and lifters, StrongBuild delivers elite-level coaching, intelligent programming, and real progression.
Whether you’ve trained before or want a more challenging, structured plan, StrongBuild offers advanced coaching and programming that focuses on progressive overload, skill development, and injury prevention.
StrongBuild is for the bold.
What’s Included in StrongBuild
12 guided workouts (3x/week for 4 weeks)
Customized training plans tailored to your goals and current level
Mobility and recovery protocols integrated into your program
Weekly progress check-ins and personalized adjustments
Priority access via messaging for questions, concerns, form help, or motivation
Who Should Choose StrongBuild?
You have some experience with strength training and want a structured, challenging program
You want to train more frequently with expert guidance (3x per week)
You’re focused on building muscle, improving conditioning, and preventing injury
You want personalized coaching and accountability to push past plateaus
Frequency of Training
In-Person One-on-One Training
3x/week for 4 weeks = 12 sessions
The Ascend Total Transformation is our most advanced and immersive personal training package — designed for high performers, serious athletes, and disciplined individuals ready to break through physical, mental, and lifestyle plateaus.
This 4-week, high-touch program goes beyond training. It’s a complete system for total body alignment, optimal performance, and deep accountability.
What’s Included:
16 Private Sessions (4x/week)
Full Movement & Mobility Assessment
Custom-Built Training Plan with weekly adjustments if necessary
Custom Diet Plan, Nutrition Support & Habit Coaching
Weekday Text/Call Access for accountability (Mon–Sunday)
Guided Recovery Protocol & Mindset Practices
Who It's For:
Experienced lifters, athletes, or goal-driven individuals
Those who want expert support with a personalized, results-driven system
Clients seeking physical evolution and personal structure at a high level
OUR PARTNERS
Dream it
•
Build it
•
Grow it
•
Dream it • Build it • Grow it •
Make it stand out.
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I’ve been working with Rick for just two months and the results speak for themseles. came in as a beginner—never really had structure in the gym before—and in that short time, I’ve gained 10 pounds of solid muscle and added 15 pounds to my bench press. The StrongBuild program gave me the foundation I needed: proper form, smart progression, and accountability. It’s only 3 sessions a week, but every one of them is dialed in. As a firefighter, strength matters and now I feel more physically capable on the job, more confident, and more locked in than ever.
Austin, 20, MD
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I’ve been active my entire life — I’ve done countless fitness programs, but working with Ricardo has been different. When I first came to him, my main goals were to rehab my shoulder, lose the extra weight around my midsection, and tone my arms. Not only did we achieve all of that, but we toned and strengthened my entire body. My energy is better than it’s been in years, I feel confident in my own skin, and I’m finally at a weight I’m comfortable with. Ricardo’s knowledge, patience, and attention to detail have made all the difference. At this stage in my life, I never thought I’d feel this strong and capable again — but here I am
Simona, 69, MD
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I’ve worked with heaps of coaches over the years, but signing up for Ricardo’s Ascend Total Transformation Package has honestly been the best investment I’ve ever made in myself. I’d already done all the tiers of his training, but this time I went all in — and it’s been a game changer. My main goals were to build my glutes, tone up my arms, and flatten my tummy for my comps and photo shoots. Not only have we nailed that, but I’m sleeping better than I have in years, and I’ve finally got my food portions and meal timing sorted perfectly around my training and shoot schedule. I feel stronger, leaner, and way more confident stepping on stage and in front of the camera. If you’re serious about transforming your body, just commit — it’s worth every cent.
Tiff, 23, Melbourne
Schedule your appointment
Schedule your personalized fitness consultation today to start your journey towards optimal health and wellness. Our expert trainers are ready to tailor a plan that fits your individual goals and lifestyle.
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About
our company
Our commitment is to empower individuals with innovative fitness solutions tailored to their unique needs. Through expert guidance and cutting-edge programs, we aim to transform your health journey into one of success and vitality.
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