The Complete PA-Ckage 4 Week Training Program


I am so excited to announce that my highly requested DIY training program is now available for purchase!

If you are looking for an in-depth training program, head here to learn more about my 12 Week Custom Training Program + Female-Specific Hormonal Fat Loss Guide!

The Complete PA-Ckage

This is a 20 page eBook which includes a 4-week training program designed for maximum results with minimal time commitment. This program includes detailed written exercise instructions as well as links to full video demonstrations. It also includes a practical tips and info on rest, recovery, and sleep so you get the most out of your efforts. Once you purchase, the eBook will be delivered via email. Please allow 24 hours for this process. Check your junk mail in the event it doesn’t show up in your inbox. Don’t hesitate to contact me if you don’t receive it after 24 hours!



-I designed this program to be a highly effective regimen for those who want to weight train for body comp change (I.e. muscle definition and fat loss), but who do not have the time to train 5-6 days a week in order to achieve those results.

-It is also a program that can be utilized by anyone who wants to include another type of activity into their weekly routine on alternate days, as it only requires a 3 day/week commitment.

-Each week in the 4-week program has 3 workouts; one for upper body, one for lower body, and one for full body. The program is also designed so that all the workouts can be completed at home with just a few sets of dumbbells (my personal recommendations below), but you could certainly do them at the gym as well!

-This program uses a style of training called rest-based training, which I personally love because it is effective for muscle building/toning as well as for fat burning in a minimal amount of time. If you are not familiar with rest-based training (RBT), I think you will love it! It is a style of training created by a company called Metabolic Effect, and I hold certification in their protocol. Besides the efficiency of this type of programming, I also love that rest-based training can be tailored to any fitness level, any body type, and any level of comfort with using weights to exercise. Regressions and instructions for various fitness levels are included.

-I have included video links (now updated with ME performing the movements!!) in case you need a demo of the exercises, with modifications notated whenever the movements are not shown in the video exactly as written. I have also included detailed written instructions in the event you print out the workout and need a reference to look at for an explanation! Whatever your preference, I have you covered!

Here’s an example of the videos:

-This specific program is best suited for those with at least a basic understanding of weight training practices. Feel free to reach out to me with any questions, especially if this is a new style of training for you and you are not certain about anything.

-This program requires only a few sets of dumbbells and basic equipment like a step and bench, which can easily be subbed for a chair, couch, etc. if working out at home.

You can use a few sets of different weights, I prefer these hex shaped weights when it comes to free weights, or something like these interchangeable ones. Believe it or not, I have gotten great prices on these at Goodwill and on Craigslist! No need to purchase new if you don’t want to.

hex weights

weight set examples

Let me know if you have any questions! I spent many hours putting this program together so that it would be both fun and effective! I pray this program is of value to you!

| Kaci