One on one coaching, by application

You can still train hard with a body that already hurts.

I rekkt my back deadlifting, so everything I write is built to load you hard without lighting up the thing that is already sore. You still build muscle and lose fat, you just stop paying for it for the next three days.

Apply for coachingSee how I break a lift down
Brad Hills mid set on a cable machine in a dark commercial gym
Oceanside, CaliforniaStrength and corrective training

I have been training for over 17 years, and I still train around a low back injury I gave myself deadlifting. NASM certified personal trainer and corrective exercise specialist. Navy veteran.

97 exercises broken down, free, in the last 18 months2.6 million views on those breakdowns

Build muscle and lose fat without spending hours in the gym.

Most guys pull with their arms first instead of their shoulder blades, so the work never lands where they want it. Almost everything I fix is that, and it is why the same lift can feel like nothing for a year and then feel like everything in one set.

01

Shoulder blades first, then the arms

Nearly everything I program starts by moving the scapula, not the elbow, because that is where the upper back and the shoulder health actually come from. Most people do it backwards, they yank with the arms and wonder why their traps never showed up.

02

Built around the parts of you that already hurt

I am not going to hand you a program that ignores your back and then act surprised when it flares. I train around my own injury every week, so I know how to load you hard on a machine or a cable and still leave you able to move the next morning.

03

You have to actually like it, or you will quit again

Consistency is much easier when you enjoy what you are doing, and I build the whole thing around that on purpose. That is why I am still going after 17 years, and why I would rather give you a lift you look forward to than a perfect program you abandon in five weeks.

Your program lives in one place

Coaching comes with the member app: your training, your food and a direct line to me, so nothing lives in a spreadsheet or a lost DM.

Workout Programs

Written by me around your goals, your gym and what hurts.

Workout Calendar

Your entire training week at a glance.

In-Gym Tracker

Set logging, rest timers, and video demos.

Custom Meal Plans

Macro-matched meals with grocery lists.

Chat with Me

Form checks and questions, answered by me.

Progress Tracking

Streaks, PRs, and session history.

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Not ready to apply? Start free.

Set up a training profile and run your numbers through the macro calculator. If you apply later, I already know what I am working with.

  • Email, password, and a training profile
  • Macro and calorie calculator built on your numbers
  • Your goals and training history on file before the call
  • Programs, meal plans, and chat come with coaching
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This Is the Coaching

The exact movements, setups and cues I program for clients, broken down the way I post them every week. Not motivation, mechanics.

  • Brad Hills demonstrating Supinated Lat Pull Downs

    Supinated Lat Pull Downs

    3.4Klikes24comments36Kviews

    Watch Supinated Lat Pull Downs on Instagram
Follow @bradhills104K followers

Recent posts, captured 2026-08-02

What it is like to train with me

Frame from the tricep extension breakdown reel
Tricep breakdown
b@biilybobjones
Your calm voice makes me want to work out. If I had a trainer speak to me like that I think I'd be so into it, not all screaming at me.
See it on the post
Frame from the rear delt breakdown reel
Rear delt breakdown
g@gent.of.letters
Nice to see you breaking all these exercises down in simple short clips.
See it on the post
Frame from the volume triple set breakdown
Volume triple set
l@lsteelesf
As a devoted client, I know first hand how you live the volume training... it works well!!
See it on the post

Read this before you fill anything in.

This is for you if

  • You already train, or you used to, and you have a gym with cables and machines to work with.
  • Something already hurts. A low back, a shoulder, a knee, and you have been quietly working around it and getting worse at it.
  • You want to build muscle and lose fat without spending hours in the gym.
  • You want to know why you are doing something, because the why is the part that makes you feel it.
  • On the faith side, this is how I put it in my own post: if you are a Christian man who wants to become stronger physically, mentally, and spiritually, you are in the right place. And if you are not a believer, you are still welcome here. I am not making it a condition of training you.

This is not for you if

  • You want somebody to shout at you. That is not how I coach and it never has been.
  • You want me to promise you a number by a date. I have never posted a pounds figure or a timeline and I am not going to start on a phone call.
  • You are looking for a 30 day fix. If that worked you would have kept the last one.
  • Your only equipment is a couple of dumbbells in a garage. Tell me on the form anyway, but most of what I do assumes you can get to cables and machines.

This starts with a phone call, not a checkout.

Tell me what you are working with right now, what hurts, and what your week actually looks like, and I will call you so we can figure out whether I am the right person for it.

01It is a phone call, not a pitch, and it will be me on the phone, not an assistant.
02Nothing gets booked and I do not take a payment on the call.
03If I do not think I can help you, I will tell you that on the call and we will leave it there.

Let's start with the basics

Step 1 of 4, how I reach you

I call the people I want to work with, so the phone number has to be one you actually answer.

Your details come to me and nobody else. There is no list.

Questions?

Who is this for?
Guys who already train, or used to, who can get to a gym with cables and machines, and who are usually working around something that hurts. The section above says it straight, including who it is not for.
What makes this different from a training app?
You are not buying an app, you are hiring me. The member app is where your program, your meal plan and our messages live, but I write the programming, and a phone call decides whether we start at all.
How does it work after I apply?
I read your application, and if it looks like a fit I call you. If we both decide to start, I build your training and nutrition around what you told me and you get access to the member app.
Do I need gym equipment?
Most of what I write assumes a standard gym with cables, machines, dumbbells and a barbell. A couple of dumbbells in a garage is not enough for the way I program. Tell me what you have on the form and I will tell you straight on the call.

Tell me what you are working with.

Three minutes of honest answers about your training, your schedule, and what hurts.

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