I created the Pfau Founders training team for one reason: to help you build muscle and lose fat in a time-efficient way, without living in the gym, while giving you access to my coaching and training approach in a guided team setting.
Pfau Founders follows the core principles I’ve relied on for over 20 years, refined through coaching thousands of people over the last decade, to produce real results. It’s delivered inside a coached team environment so you’re training with clarity, progression, and direction instead of guessing or constantly changing plans.
COMMUNITY + DIRECT ACCESS
You'll have access to:
- Direct one-on-one messaging with me for questions, clarification, and guidance so you’re never guessing what to do next
- A committed team community of lifters following the same plan and standards, so you’re surrounded by people taking their training seriously
- Exercise demonstration videos for every movement in the program so you know exactly what proper execution looks like
- Form checks and technique breakdowns, so you never wonder if you’re doing things correctly. Send in a video and I’ll tell you exactly what to fix
- Weekly programming updates written by me, so you’re always following a current, intentional plan
- Macro guidance and a macro calculator to help you set calories and macros appropriately for fat loss or muscle gain
This level of direct coaching and team-based support is specific to Pfau Founders.
The Pfau Founders team trains on a four-day, hypertrophy-focused structure designed to maximize results while still fitting into real life. This is for lifters with 1–3+ years of experience who want structure and confidence in their training. You’ll know exactly what to do, why you’re doing it, and how to progress over time.
Each week, I write and update the programming so you’re not running a recycled plan or following a static PDF.
This is not a standalone program or PDF. Pfau Founders is a coached training team led directly by me.
How Pfau Founders Works
Team-based training structure
Program runs on a set Schedule/Start day
Training
program is delivered week by week
Programming evolves as you go
I will write fresh programming weekly. You’ll get notifications when they’re ready
DAY 2
LOWER BODY - Hamstring & Glute Focus
Posterior-chain focused training with movements selected to effectively load the hamstrings and glutes.
DAY 4
LOWER BODY - Quad Focus
Quad-dominant training designed to build leg size while managing fatigue so recovery stays on track.
WHY The Program Works
This plan is built around efficiency and intent
- No wasted exercises
- No junk volume
- Clear weekly structure
- Progression that makes sense
Every workout has a purpose. Every set is there for a reason.
MEMBER RATE
$37/MONTH
*Recurring subscription - USD
TRAINING BLOCK TWO
STARTS MARCH 23rd
✓ Direct messaging access to me
✓ Weekly training program updates
✓ Form checks and technique
✓ A committed training team
✓ Macro guidance and targets
*Members lock in their current rate. Future training blocks may be priced higher
What To Expect
With consistent training, you can expect:
Steady muscle growth
More focused, productive workouts
Better balance across muscle groups
Less time spent wondering what to do in the gym
Designed for REAL LIFE
- Four training days.
- Straightforward sessions.
- No unnecessary complexity.
- You show up, follow the plan, and progress.
ReADY TO GET STARTED?
If you want a structured, efficient approach to building muscle that evolves week to week and includes real access, feedback, and support, this program delivers exactly that.
Join the Four-Day Muscle Building Training Program.