16-Week Lifting Program


Transform. Outperform. Lift smarter with online training from Alchemy Athletics.

  • This online training program includes 16 weeks of lifting and cardio regimens.
  • The lifting program is divided into four different phases customized to your needs.
  • If needed, you can alter your online training program one time at any point in the 16 weeks.


The search for an efficient, effective online training program serving Tampa is over. At Alchemy Athletics, you can receive a customized online training plan designed to push you towards your fitness goals, no matter how big or how small. This 16-week lifting program outlines a plan that is customized to your needs, and is broken into four phases lasting four weeks each to focus on a different point of emphasis. Also included is a 16-week cardio regimen to help increase your overall fitness level. Get access to effective online training in order to transform and outperform, only from Alchemy Athletics.


  • 16-week lifting program (four phases)
  • 16-week cardio program
  • One-time plan alteration (if needed)


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