Full45 is a three-month exercise program to take the guesswork out of strength training. Train your entire body just twice per week for 45 minutes to get stronger and leaner, move better, and build confidence in the weight room.
After five years in the fitness industry and thousands of hours working with clients, I’ve learned what it takes to experience success. In order to look and feel better, you have to show up to the gym and consistently put in the work. Unfortunately, even with the best intentions, this isn’t as easy as we would like.
One of the biggest struggles I hear is lack of time for training. Most of my clients are busy professionals with demanding careers, families, and active social lives. It’s tough to find and prioritize gym time when you’re juggling a million other things. This is especially true if you think you need multiple hours per week to see progress toward your fitness goals.
To make matters worse, most people are wasting the time they do spend at the gym. They show up without a plan and bounce around aimlessly, dabbling in the handful of exercises they know and like without putting much thought into what they should be doing. Half their time is spent wandering around the gym looking for free equipment and deciding what to do next. They never change their weights or rep schemes and often repeat the same exact workouts for months or even years. Then they wonder why they have little to show for their many hours spent working out.
It’s frustrating and discouraging to feel as if you’re not accomplishing anything in the gym, especially if you can’t afford to waste time. Fortunately, there is a better way to train. Following a structured program takes the guesswork out of training. Instead of wasting time deciding what to do, you can direct all your focus and energy into pushing yourself.
I created Full45 because I’m passionate about helping busy professionals get better results in less time. I saw a need for a straightforward training program that follows the same progressions I use with my in-person clients. I value autonomy and competency at the gym, and strive to teach my clients these skills so they can look and feel their best no matter where they train. I channeled these values into Full45 so you can grow and progress even without the watchful eye of a coach.
Full45 is different than many of the other done-for-you programs available online. Other programs just give you a big list of workouts without any rhyme or reason. There’s no connection between workouts and no directions on how to improve your performance and challenge yourself from week to week.
I’ve designed Full45 to progress over the course of 12 weeks. Each workout builds on the last, which means nothing you do is frivolous and everything has a purpose. Built in progressive overload gives you the framework to get stronger and build your skills as you move through the program.
Training four or more times per week isn’t realistic for busy professionals with job demands, families, active social lives, and other interests. Full45 only requires 90 minutes of training time per week. Full body strength training workouts help you get more done. Say goodbye to the days of neglecting certain body parts because you don’t have enough time. On Full45, you train each body part at least twice per week so you’ll know you’re covering your bases, even with less training time.
A DIY product like Full45 allows you to train on your own time and with the guidance of an experienced coach for a fraction of the cost. My in-person clients pay up to $110 for a single one-hour session with me. This means working with me twice per week for three months runs between $2400-2640.
For just $97, you can get three full months of training through Full45. This buys you access to all of the workouts plus a detailed exercise glossary which teaches the form tips and techniques I use to teach my in-person clients how to dominate every exercise in their workouts.
What’s Included?
Three-Month Training Program ($525 value)
Full45 takes you through three months of progressive strength training workouts. Each month of training includes two weekly full body workouts. These workouts should take 45 minutes or less to complete. This means you have time to perform additional cardio (if that’s your thing) or get on with your busy life.
These workouts build on each other from month to month. You’ll have time to practice your skills and work toward mastery. As you spend more and more time with an exercise, you’ll also be able to push yourself and lift more weight. This means at the conclusion of the program you will feel much stronger and more confident performing all of the essential strength training movements.
Each exercise in the program is linked directly to a short (15-30 second) YouTube video demonstration. This allows you to easily double check your form in the gym if you’re unsure how to do an exercise.
Unlike other online training programs, Full45 provides multiple exercise options. You can choose an easier or more challenging version of almost every exercise in the program. I’ve also included modifications for any exercise which uses equipment your gym may not have. These options ensure you’ll be able to get the most out of Full45 at any gym, whether you’re new to training or a more experienced lifter.
User Manual ($25 value)
Have you ever been confused about how and when to change your workouts? How do you select which exercises to perform? When should you add weight to an exercise? What should you do if certain exercises cause you pain, are too difficult, or are no longer challenging?
All these questions and more are answered in the Full45 User Manual. I explain how to read and use the program, how to safely push yourself, and how to modify any exercise which isn’t working for you. For those of you who want to understand why you’re doing things a certain way, I also explain the philosophy behind the Full45 workout structure and monthly progression.
This user manual gives you all the tools you need to succeed with Full45, no matter how experienced you are, where you work out, or if you’ve ever followed a DIY program before.
Exercise Glossary ($100 value)
Full45 includes a 20-page glossary providing detailed setup and execution instructions for every exercise in the program. These written instructions combined with the short video demonstrations ensure you’ll be able to perform every exercise safely and effectively, even if you’ve never done them before.
This glossary also gives you the benefit of working with an experienced coach without meeting with me in person. Sometimes it just takes a small tweak to get much more out of an exercise. Learn the form cues which help my clients lift more weight, move with less pain, and feel more confident in the gym.
All this ($650 value) for just $97!
Other People’s Success
“Before I started working with Caroline, I felt that organized workouts were a waste of time, too expensive, and wouldn’t help me with what I am trying to achieve. Now, I feel like her organized approach and thorough explanation of how each exercise helps makes a real difference. I feel better and can see results of my efforts.”
“I had some reservations before I started working with Caroline because I’ve had limited results in the past. But since I’ve been working with her, I have had far fewer nagging aches and pains. I’ve improved my strength and appreciate the accountability to stick with regular resistance training.”
“I hesitated to hire a trainer because I was worried they would be trendy and focused on gadgets or new kinds of crazy exercises. I also worried they wouldn’t be focused on what I needed to work on but rather what they wanted to do.
The exercises I do with Caroline seem very solid – basic and tested. We work with free weights, not gadgets. My program feels very customized to what I need to work on.
Since we started working together, I feel a lot stronger and my knees are almost entirely pain free.”
“Caroline obviously puts much thought into our workouts, which are tailored very specifically for my needs and goals. I always feel good after my workouts, and have seen significant improvements in strength and movement.”
Who is Full45 For?
- Full45 is the perfect solution for anyone who wants to get in great shape but doesn’t have much time to devote to training. With just 90 minutes of gym time each week, you can see real progress toward your fitness goals. Get in and out of the gym knowing every second of your time was well spent.
- Full45 is for people who want to get stronger and leaner. The built in structure and progression of Full45 helps you build strength, even if you’ve previously stalled out on a lift. And strength training is the closest thing to a magic bullet when it comes to building the body you want. If you want to change the way you look and feel, Full45 can help.
- Full45 is for people of all fitness levels. I’ve designed Full45 with multiple ability levels in mind. There are harder and easier alternatives for every exercise in the program.
- Full45 is for people who want or need to train hard without fancy equipment. You can complete all the workouts from Full45 with the equipment found in a nice hotel gym or at Planet Fitness. You won’t need barbells, power racks, or any crazy gym tools.
Who is Full45 not for?
- Full45 is not for people who want to train with barbells. There are no barbell exercises in this program. If you prefer powerlifting, crossfit, or other training requiring barbells – or if you don’t have access to dumbbells or kettlebells – this isn’t the right program for you. If you’re interested in working with a coach to step up your barbell training game, please fill out an application for my online training program here.
- Full45 is not for people recovering from serious injuries or dealing with debilitating pain. If this is you, I strongly recommend working with a qualified physical therapist and in-person trainer to ensure you’re being smart and safe.
- Full45 is not for advanced trainees who want to add tons of muscle or get super strong. Beginner and intermediate lifters can certainly get strong and build muscle on this program. However, if you’ve been consistently training hard for many years, twice-per-week training probably won’t provide enough volume to see big gains. If you’re an advanced trainee looking to get really strong or jacked, please fill out an application for my online training program here.
- Full45 isn’t for people who want instant results with little effort. The beauty of following a program like Full45 is if you trust the process, you will see progress toward your fitness goals. This requires you to show up consistently and push yourself to improve every workout. If you can’t commit to following through with the entire program, your results will be lackluster.
Frequently Asked Questions
What equipment do I need?
The Full45 workouts use equipment found at most commercial gyms. You’ll need a set of dumbbells, an adjustable exercise bench, and a cable stack. Some of the exercises use medicine balls, swiss balls, and kettlebells, but I provide alternatives if you don’t have access to this equipment. You won’t need any barbells to complete this program.
How are the workouts delivered?
These workouts are delivered via clickable PDF. Each month of training is written on its own sheet. You can print out the workout sheets and bring them to the gym to easily track your progress week by week. Each exercise is linked to a YouTube video so you can check on your form.
How much time do I need to follow this program?
Full45 contains two weekly workouts which should take 45 minutes or less to complete. This means to get the most out of this program, you’ll need about 90 minutes per week. Even if you are insanely busy, I bet you can find two 45 minute chunks during the week to train.
What if I like to work out more than twice per week?
If you’re already a consistent exerciser, that’s awesome. You can continue to exercise at your preferred frequency. I recommend prioritizing the two workouts from Full45 each week and filling in any additional time with extra cardio, isolation work, or other recreational activities. You could also repeat either of the workouts during the week to get in some extra strength training volume.
What if I’m currently following another program?
Most people waste their gym time bouncing around aimlessly. If you’re currently working with a trainer or following a program, I applaud you for taking your training seriously.
The great thing about a DIY program like Full45 is you can come back to it whenever you want. If you’re ready to start right away, do it. But you can also purchase Full45 now, complete your current program, and then move on to Full45 when you’re ready. You can even repeat Full45 multiple times and still see results, especially if you continually push yourself or choose different exercises the second time around.
Can I still follow this program if I’ve never lifted weights before?
Absolutely. This program is centered around the compound strength exercises every person should master. There are no gimmicky exercises or tricks included in Full45, because that stuff won’t get you results.
I’ve included regression and progression options for every exercise in the program, which means you can pick the exercise variations appropriate for your ability levels. The User Manual also explains how to modify or avoid certain exercises if you have an achy lower back, shoulders, or knees.
Is there any coaching that goes along with this?
Nope! Full45 is a completely DIY program. Once you sign up, you’ll receive all the workouts and detailed instructions for how to read, use, and progress the program. You’ll be on your own to complete the workouts and hold yourself accountable.
Even though we won’t communicate directly, you’ll still learn the crucial form tips I use to help my clients get strong, move better, and feel confident in the gym. I’ve included this information in the detailed exercise glossary which explains how to set up and perform every exercise.
What kind of results can I expect?
If you complete all of Full45, you will get stronger. Depending on how you structure your nutrition, you could lose weight or build some muscle. I also guarantee you will feel more confident in the weight room. You’ll learn which exercises feel best for your body, when and how to push yourself, and what is necessary for an effective workout. You’ll also demonstrate to yourself that you can become a consistent exerciser who follows through and sticks with a plan, even when life gets busy.
What’s your refund policy?
There is a 30-day money back guarantee. You can request a refund if you are not satisfied with the program within 30 days and receive a full refund. No refunds will be granted after 30 days.