Custom Programming in Upper West Side, NYC

Key Benefits

Our Methodology

Trevor designs individualized programs using evidence-based periodization models that account for both strength development and movement quality. Most clients receive either a linear periodization block (beginners and early intermediates) or an undulating periodization structure (intermediates and advanced trainees) organized into four- to six-week mesocycles. Each mesocycle has a specific training emphasis — hypertrophy, strength, power, or metabolic conditioning — that feeds into the next phase logically. Programming also accounts for movement limitations: if a client has restricted hip mobility or a shoulder issue, exercises are selected or modified to work around those constraints while still driving progress.

Exercise selection follows a needs-based hierarchy. Primary compound movements are chosen first to address the client's main goals. Accessory work fills in weak points and addresses muscular balance. Every exercise has a clear reason for being in the program, every progression from week to week is planned in advance, and every exercise includes a video demonstration so you know exactly what each movement should look like. Clients receive their programs as detailed spreadsheets or through a training app. As NASM-certified trainer Trevor Cassidy explains: "Most people do not lack motivation — they lack a plan that progresses intelligently. A good program tells you exactly what to do, when to push, and when to back off — and it adapts when life throws you a curveball."

How It Works

Frequently Asked Questions