Evidence-based online coaching at the intersection of IFBB Pro methodology and peer-reviewed sports science.
Active 1:1 Roster: 27 / 30 Slots Filled
90%Only 3 coaching slots remain before the roster is locked.
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[ Scope of Work ]
To build a premium physical structure, you cannot rely on guesswork. We apply rigorous scientific metrics across three distinct physiological pillars.
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Hypertrophy & Physique Design
Calibrating volume landmarks, tension thresholds, and progressive overload to sculpt dense, symmetrical skeletal muscle.
Consistent Fat Loss
Caloric deficit modeling that preserves active muscle tissue while systematically reclaiming metabolic rate.
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Symmetric Strength
Eliminating structural imbalances, strengthening joint integrity, and building unyielding, functional core stability.
Athletic Performance
Developing explosive power-speed blocks, velocity tracking, and joint-by-joint movement profiling designed for active lifestyles.
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Endocrine & Hormone Optimization
Monitoring and protocol recommendation to ensure your testosterone, thyroid, and metabolic markers are aligned for performance (with doctor oversight).
Intelligent Peptides & Supplementation
Cutting-edge, science-backed guidance on recovery peptides, cellular health, and high-performance nutritional supplements.
Every great structure starts with a drawing. Every elite physique starts with a plan that respects both the lab and the locker room. I architect programs at the intersection of three worlds — and ignore the dogma of all three.
Submit your 60-second essentials to check slot availability.
We perform a joint-by-joint movement profiling and metabolic baseline screen.
Meta-analyses, volume landmarks, velocity loss — real protocols, not influencer hot takes.
The 'bro science' that survived 60 years of iron because it actually works.
Drafting your custom training blocks and flexible macronutrient targets.
Trained alongside IFBB Pros. The peaking, the posing, the suffering — internalized.
Log your sessions in our private app, receive weekly biomechanical feedback, and calibrate progress.
BEFORE
AFTERStuck on a plateaued, untrained 185-lb frame. Unable to break past standard generic routines.
Evidence-based volume landmark progression, high-tension hypertrophy blocks, and calibrated surplus.
+30 lbs of dense aesthetic muscle. 215 lbs stage-ready competition weight, natural.
“I spent years lifting without direction, looking the exact same. Coach Costa applied IFBB Pro-trained volume landmarks and scientific progression. I put on 30 lbs of stage-ready mass. He didn't just help me build muscle; he literally drew the blueprint for my entire physical future.”
BEFORE
AFTERBottom-of-roster freshman wrestler. Out-muscled in every scramble, gassing in the third period, no off-season structure.
Custom power-speed blocks, contrast loading, weight-class-aware fueling, in-season deload calibration.
State-qualifying sophomore season with multiple tournament wins and a top-of-roster spot.
“I reached out around 1.5 years ago for help in the gym. His coaching is incredibly straightforward and clear, and he is always available whenever I have a question to ask. So far every single one of my lifts has gone up and I have gained around 30lb at a low body fat percentage. Also, my wrestling performance has improved significantly since I started working with Costa. I had a losing record last year and recently placed 2nd at states. I cannot recommend Costa and his coaching enough. He is super reliable and very good at what he does.”
Author, PhD student, and new mom struggling to return to her high school state-level athlete physique.
Joint-by-joint screening, pain-free loading substitutions, calibrated caloric deficit with weekly refeeds, 60-minute session cap, strength and conditioning training.
-70 lbs body fat in 6 months while reclaiming full pain-free joint mobility — stairs, squats, and travel without flare-ups.
“I’ve been training with Costa, and I honestly can’t say enough good things about working with him. He’s helped me build strength and muscle in a way that actually feels realistic and sustainable, which has been huge for me. His approach feels really personal and unique, he takes the time to understand your goals, your schedule, and what works for your body instead of forcing a generic program on you.”
Want results like these on your timeline?
Start your intake
For the experienced lifter who needs structure, not daily coaching.
Periodized blocks built around your equipment, schedule, and weak points.
Custom morning shakes, fast meal prep, and macro-friendly recipes so you never feel starved or restricted.
Pre-configured Instacart shopping lists — click once and your exact bulking or cutting foods land at your doorstep. No more mindless aisle wandering.
A structured monthly review to recalibrate before progress stalls.
Our comprehensive, high-touch 1-on-1 coaching program designed for elite aesthetic results.
Custom training blueprints, the personalized meal plan, and the bargain grocery system — carried over in full.
In-app messaging, weekly metabolic audits, and recovery logs that keep you consistent on autopilot when life gets hectic.
Weekly video movement screens and calibrations to eliminate pain and plateauing.
Direct text access to your coach every day — answers when the plan needs a call, not next week.
Bespoke competitive preparation, professional contest conditioning, and 24/7 priority access.
The full meal plan, grocery system, accountability engine, and joint audits — nothing held back.
Stage-day conditioning, water and carb manipulation, and posing direction handled to the hour.
Direct line to your coach whenever the plan needs a call — no queue, no wait.
| Feature | Blueprint | Architect |
|---|---|---|
| Custom Training Blueprints (periodized, equipment-matched) | ||
| The Personalized “Lick-Your-Fingers-Good” Meal Plan | ||
| The Foolproof Bargain Grocery System | ||
| ABC Trainerize Custom Private App Access | ||
| Monthly Progress Check-In | ||
| The “Never Fall Off” Automated Accountability System | ||
| Joint-by-Joint Biomechanical Form Audits | ||
| Daily 1:1 In-App Private Message Support & Direct Text Access | ||
| Weekly Health & Bloodwork Calibrations |
Start free with the 7-day protocol, or apply for a 1:1 slot and book your 15-minute intake audit today.
Takes ~60 seconds.
Grab a 15-minute audit slot.
We map your program if it's a fit.
Straight answers, no hedging. If it isn't measurable, it isn't on the board.