Serious Training for People With Serious Schedules.
Build visible muscle and lose fat on four to six hours a week. Evidence-based programming built around a demanding work schedule: three or four sessions, sequenced so every one of them counts.
Build muscle around a real job
Three or four sessions a week, 45 to 60 minutes each: enough to add muscle, drop body fat and change your body composition without clearing your calendar. Progressive overload, honest recovery, no filler.
12-Week Busy Professional Program →Perform better by next season
Force production, rate of force development, sprint mechanics and landing control, trained in the order the research says works. Built for high school athletes and the parents paying attention.
Athletic Performance Program →
I do this while working full-time too
I'm Wyatt Garyk, a strength and conditioning coach. I still play basketball at a competitive level, often against guys who played in college, and train MMA as part of my weekly routine, all while working a full-time corporate job. That's the point: the same programming I give you is what keeps me performing, not just in shape. And that constraint shapes everything I write, because programs have to fit into a week that already has a job in it.
Every block references NSCA guidelines and peer-reviewed sports science rather than whatever is circulating online. If I can't point to why a movement is in your program, it isn't in your program.
Four principles behind every program
Cited, not guessed
Exercise selection and loading follow NSCA guidance and published research.
Force before flash
Strength and force production come first. Plyometrics are earned, not stacked on day one.
Built for your week
Session count and length are set by the time you actually have, then loaded accordingly.
Measured progress
Performance markers, loads and bodyweight get tracked so decisions come from data.
Digital programs & coaching
Three ways in, one ladder: a $49 template to train off, a $75 twelve-week system, or monthly coaching written and adjusted for you.
12-Week Busy Professional Program
Visible muscle and lower body fat in twelve weeks, on three or four 45-minute sessions. Three phases, progression written in, sessions that fit a working week.
Choose this if you want the full system, not a single block.
Athletic Performance Program
Eight weeks of foundational strength and power mechanics, the base every later block is built on.
Choose this if you want a proven template to train off, cheaply.
1-on-1 Online Coaching
Your program, rewritten every week from your check-ins and lift video, with form feedback and direct access to me.
Choose this if you want accountability and adjustments, not a PDF.
Train the program as written for eight weeks, every session logged. If your numbers, photos and measurements show no progress, send me your log and I'll rewrite your programming free until they do.
Start with the four-hour week
The Busy Professional's Guide to Building Muscle on 4 Hours a Week: how to structure four hours so they produce visible change, with the session templates I use.
Client results
Real clients, photographed before and after their training blocks.
Alex
Blake
Jalen
Grant
Peter
Before you buy
Do I need a gym?+
For the full systems, yes. You need barbells, dumbbells and somewhere to jump. A standard commercial or high school weight room covers everything. The athletic programs assume a weight room; the professional program can be adapted to a well-equipped home setup.
How much time per week?+
The professional program runs three to four sessions of 45 to 60 minutes. The athletic development programs run three to four sessions plus warmups, scheduled around practice and games.
What age is this for?+
The athletic development programs are written for high school athletes, roughly 14 and up, with a coach or parent supervising the lifting. The professional program is for adults at any training age.
What equipment do I need?+
A barbell and plates, dumbbells, a bench, a pull-up bar and open floor space. Boxes and bands are useful but optional, and substitutions are listed in every program.
How is this different from other programs?+
Every choice traces back to NSCA guidance or published research, and the schedule assumes you have a job or a season already filling your week. Nothing is included because it looks impressive on video.
What's the refund policy?+
Digital programs are delivered immediately, so they aren't refundable once downloaded. Email before you buy if you're unsure which program fits. Coaching can be cancelled before the next monthly cycle.
The Busy Professional's Guide to Building Muscle on 4 Hours a Week
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Take the guide with you
One email, one PDF, no drip sequence. If four hours a week is what you have, start by using them properly.