Lifts With Wolves

Hey, I am getting in shape by working out with Lifts With Wolves. Checkout https://truealphapt.com to know more.

Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Merch

Explore

Nutrition

Insights

Supplements

Workouts

I have been a personal trainer for 20 years. Over that time I have helped literally thousands of people to change their lives and live a life beyond their dreams! 

“I help people transform their body and their life from the inside out.”

I am a big believer in the mental aspects of health, fitness, and life. For that reason one of my biggest focuses with my clients is on mastering their mind so they can achieve their goals.

We dig into why you act the way you do and make the choices you make in order to understand yourself at a deeper level and make adjustments to yourself at a core level so that you can achieve lasting success!

I believe that how you do things is more important than what you do. For that reason every exercise in every one of my programs has a video of myself explaining in detail and demonstrating how to do it properly.

I am very excited to work with you on your journey to becoming the best version of yourself.

-Ben
Lifts with Wolves

Ben Corliss

Welcome

This all access plan gives you full access to all 18 of my programs, over 400 different exercises, and thousands of workouts!

I have different programs for different goals, different fitness levels, and different schedules. If you would like my help choosing the plan that is best for you, your goal, and your fitness level; message me in the chat here on the app and I am happy to help you!

Programs include:

- Bodybuilding
- Pure Strength
- Power Building
- Full Body Physique
- Free Weights Only
- Body Part Split
- Upper Body - Lower Body Split
- Big Booty Program
- New to the Gym
- Body Weight Only

Every program has a schedule to keep you on track. Always know exactly what you’re doing each day when you go to the gym.

Every workout has an easy to follow plan that you can follow at the gym.

Track your progress by recording your weights, reps, and check-in photos.

Every exercise has a video where I personally explain in detail and demonstrate how to do each exercise properly. I explain how each exercise works, why its important, what to focus on, and also what common mistakes to avoid. 

I always say it doesn’t matter what exercises you do if you don’t know how to do them right. With my programs on my app it’s like having me right there with you as your personal trainer in the gym.

And if you ever have any questions about an exercise, a program, need a modification for a particular exercise, or just need some general mindset help, I am available to personally support you via the chat here on the app.

I have been a trainer for 20 years and working in the gym I was only able to work with a handful of local clients at a considerably higher price while spending my whole day in a gym. I had no life, no time for my family, and I was only helping a limited number of people.

I also realized that a lot of people elsewhere in the world simply don't have access to good help and knowledge, and definitely not at an affordable rate…

Sure you can look things up on Google or YouTube, but then you’re doing a scavenger hunt just trying to find the right program and exercises, saving playlists, nothing goes together, your “program” resembles a f***ing ransom note, and then trying to find all of that while you’re at the gym… that’s an absolute nightmare…

I wanted something better! 

I wanted to build something that would allow me to help far more people all over the world, while not overwhelming myself in the process.

By taking my training/programming expertise and 20 years of experience online and putting it all together into this streamlined user friendly app, creating 18 different programs with over 400 different exercises and literally thousands of workouts, I have been able to help hundreds of thousands of people all over the world get into the best shape of their lives at a price anyone can afford!

I Can’t wait to start working with you!

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

-Ben

All Access Plan

This is an add-on custom meal plan option.

To be clear, with the standard All Access Plan your calories and marcos will be calculated for you and you can log all of your food in the nutrition section on the home page. That is all included for no additional charge. With that option you will know exactly how much protein, carbs, fat, and calories you should be eating, but you will be choosing your own foods and logging them.

This custom meal plan is for people who want to have a meal plan custom made for them by me with more of a specific "eat this at this time" kind of plan to take any guess work out of it for them.

The way this option works is after you purchase the Custom Meal Plan we will schedule a one on one video call where we can talk more in depth about your goal, food preferences, struggle points, and any other necessary information in order for me to build a custom meal plan that fits your goal, food preferences, and lifestyle.

Doing a one on one video consultation is really the best way for me to create the best meal plan possible for you, and deliver you the most value.

After our one on one video call I will then build out your custom meal plan, which could take 2-3 days to deliver, depending on how many other meal plans I have to do at the time. Once your plan is done it will show daily in the nutrition section on the home page of the app. I will of course also message you to let you know it is complete.

Custom Meal Plan

This is a one hour, one on one video call with me personally.

This option is available for those who would like to get some one on one coaching from me personally.

If you’re struggling with the mental side of staying on track, this is an opportunity to get help from me personally to work through whatever it is you’re going through and need some support with.

We can also use this call to go over some videos of your lifts so that I can break down your form and give you some corrections.

This call is where we can adjust and taylor things to you personally. This is your opportunity to get some personal attention from me to help answer some more in depth questions, or support you on a deeper level with anything you might be struggling with.

Keep in mind, I am always available to answer questions in the chat feature on the app for no additional charge!

Following your workouts is one thing, and I have done my best to make that as easy as possible with this app. Following your diet is another. But I think most people will agree that mindset, motivation, and discipline are the hardest part…

That’s why I decided to create this one session video call option. So we have the opportunity to connect one on one, face to face which is a much more beneficial way to address the deepest reasons why people struggle… 

We will address your mental and emotional struggles, which can be tough to do sometimes, but that is ALWAYS where the most growth happens! 

If this sounds like the kind of help you need, go ahead and purchase this option and I look forward to seeing you and speaking with you!

1 on 1 Video Call

This 1 on 1 coaching plan gives you the opportunity to work with me personally 1 on 1 to help you achieve your goals. We focus on the mental side of your journey because this is where people typically need the most help to make a real change in their life. Knowing what to eat and what to do in the gym is one thing, actually following through and doing that is another… that’s where working with me 1 on 1 and having that personal accountability is a major game changer!

 Full 24/7 support available through Chat. Full videos and explanations of what equipment to use and how to perform each exercise, plus full sets, reps and rest times for each exercise. Weekly video calls are also included.

1 on 1 Coaching

These bodybuilding programs are designed with the sole purpose of building muscle and shaping it aesthetically.

Building a truly impressive physique isn’t just about throwing around heavy weights and building as much blocky mass as possible… We want to look GOOD!!

Things programs are designed to hit each muscle from every angle to develop size, and a quality 3D look to go with it. I always make sure everything is covered, and nothing is left unbalanced. 

To me bodybuilding is an art form, sculpting the perfect physique. I am very proud to represent and display my years of dedication to that art form in these programs for you to enjoy to build, sculpt, and develop your best physique.

There are three schedule options for my bodybuilding programs; 6 days/week, 5 days/week, and 4 days/week. Choose which fits your schedule the best and what you can stay consistent with. While I do always strongly encourage completing a program before switching to another, you can switch programs at anytime.

The structure of these programs are 3 exercise giant sets. I programmed all exercises so that they can be done in only one or two stations so that all giant sets can be done even in busy gyms.

These are 12 week programs with rep progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of the same program again, or switch to another program and then come back to one of these for another bodybuilding phase.

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

Bodybuilding - 6 Days/Week

Bodybuilding - 5 Days/Week

Bodybuilding - 4 Days/Week

Bodybuilding

This is my pure strength program. This program is for people who have one goal: to get as strong as f***ing possible!!

This is one of the most intense programs I have. If you are new to the gym, or haven’t followed a true strength program before, I highly recommend doing the 4 day/week bodybuilding program in its entirety first before stepping up to this program. That way you can learn the exercises properly with lighter weights, higher reps and master your form and performance before progressing with the really heavy weights and lower reps in this program.

This is a 4 day a week program with training days Monday, Tuesday,  a rest day Wednesday, training days on Thursday and Friday, and then rest the weekend. 

Having a rest day in the middle of the week allows for better recovery, and therefore better performance on your training days. This split helps a lot of busy people because they are always training the same days every week, and they can plan errands and activities on their Wednesday rest day in the middle of the week. This program is also great for people who have weekend commitments because you’re always off on the weekend.

The structure of this program is:

Monday: Chest/triceps
Tuesday: Back/biceps
Wednesday: rest
Thursday: Legs
Friday: Shoulders
Weekend: rest

This program is designed with single exercises only (no super sets or giant sets). This is to maximize the energy and strength put into each exercise. This is also ideal for people who train in a particularly busy gym.

This program is designed with the heavy compound movements first performed with lower reps, and then accessory movements next at slightly higher reps to avoid joint injuries and central nervous system overload.

This is a 12 week program with rep progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of this program again, or switch to another program and then come back to this one for another bodybuilding phase.

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

Pure Strength - 4 Days/Week

Pure Strength

This is one of the most intense programs I have. If you have never followed a real training program before, I highly recommend doing either the 5 day/week bodybuilding program, the 4 day/week bodybuilding program, or the 5 day/week Body Part Split program in its entirety first before stepping up to this program.

This program is designed for people who want to get both bigger and stronger. While you will of course absolutely get stronger with any of my bodybuilding programs, this Power Building program puts a little more focus on strength, as opposed to my bodybuilding programs that are solely focused on building size, shape, and aesthetics. This is also an excellent program for athletes as it maximizes both strength and performance. 

This is a Monday-Friday push/pull style split.  

Monday: Chest/triceps
Tuesday: Back/biceps
Wednesday: Shoulders
Thursday: Legs
Friday: Full body push/pull day

This program is structured with one week of powerlifting style strength workouts, followed by a week of bodybuilding style workouts focused on hypertrophy, and then alternates between those two. Monday is a push day for chest and triceps, followed by a pull day for back and biceps. Then leg day, followed by shoulders, and then a full body push/pull day on Friday. The full body push pull day on Friday is programmed with slightly higher reps than the other days of the week to focus on an extra full pump for better recovery on the bodybuilding weeks, and health and lubrication of the joints on the strength weeks.

This is a super set program, so you will be performing two exercises back to back. That is part of the intensity of this program.  I programmed all exercises so that they can be done in only one or two stations so that all super sets can be done even in busy gyms.

This is the most complex program I have with the most changes and progressions, so if you like variety, this is one of the best programs for you!

This is a 12 week program with rep progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of this program again, or progress to another program.

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

Power Building - 5 Days/Week

Power Building

The Full Body Physique programming is my favorite style of training, and what I do myself personally. The 5 day a week Full Body program is the program I do myself currently.

With any of my full body programs you are only doing one exercise (3 sets) per muscle, per workout. I have really enjoyed this style of training myself because knowing I am only doing 3 sets of one exercise per workout, it helps me to perform better and with more intensity for those 3 sets. Then applying that mindset to each muscle throughout the workout leads to a lot more intensity overall!

Another benefit of this style of training is by only performing 1 exercise per muscle, per workout you aren’t as sore as you would be with a typical body part split. A lot of people like myself who have active lifestyles outside of the gym prefer this style of training for that reason.

Between not being as sore and training every muscle every workout, this is also an EXCELLENT training style for athletes.

This is also a great program for people who like variety. Because you are only doing one exercise per muscle per workout, you are always going to be doing new and different exercises in every workout. For those people who like to mix things up and hate getting bored in the gym, this is an excellent program for you!

My personal favorite thing about the full body training style is that you get a full body pump every workout! And because you are training every muscle so much more frequently, you develop a more “permanent” full body pump all the time, so you just look better!

Recent studies have also shown that in two groups:

One training full body, one exercise per muscle, per workout. 

The other performing a typical body part split.

Over the course of 12 weeks when performing the same number of sets per muscle, per week; the group training each muscle more frequently saw a 5% greater increase in muscle growth than the group training each muscle once a week. 

Another major benefit of full body training is that by training the whole body every workout, you create a much bigger metabolic increase in your body to fuel that type of training. That means it will increase your metabolism a lot more than other styles of training, making this an excellent option for people looking to cut/lose weight.

I’m sure this makes it clear why this is my favorite style of training and one of my most popular programs with people all over the world!

These programs are 12 week programs with rep and weight progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of the same program again, or switch to another program.

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

Full Body - 5 Days/Week

Full Body - 4 Days/Week

Full Body - 3 Days/Week

Full Body Physique

All of these programs consist of only free weights (dumbbells and a barbell). 

These programs have been my most highly requested programs by people who workout at home gyms and are limited to only free weights, and people who travel a lot and are constantly having to train in hotel gyms or other places with limited equipment.

I put a lot of time into designing these free weight only programs to have the best structure and variety possible while working with a more limited number of exercises. In doing so, I decided to design these free weight only programs as full body programs. 

Full body programming is my favorite style of training, and what I do myself personally. 

With any of my full body programs you are only doing one exercise (3 sets) per muscle, per workout. I have really enjoyed this style of training myself because knowing I am only doing 3 sets of one exercise per workout, it helps me to perform better and with more intensity for those 3 sets. Then applying that mindset to each muscle throughout the workout leads to a lot more intensity overall!

Another benefit of this style of training is by only performing 1 exercise per muscle, per workout you aren’t as sore as you would be with a typical body part split. A lot of people like myself who have active lifestyles outside of the gym prefer this style of training for that reason.

Between not being as sore and training every muscle every workout, this is also an EXCELLENT training style for athletes.

This is also a great program for people who like variety. Particularly when you are working with only free weights in your workouts, it’s hard to have as much variety and workouts can get stale and boring. Because you are only doing one exercise per muscle per workout, you are always going to be doing new and different exercises in every workout. 

My personal favorite thing about the full body training style is that you get a full body pump every workout! And because you are training every muscle so much more frequently, you develop a more “permanent” full body pump all the time, so you just look better!

Recent studies have also shown that in two groups:

One training full body, one exercise per muscle, per workout. 

The other performing a typical body part split.

Over the course of 12 weeks when performing the same number of sets per muscle, per week; the group training each muscle more frequently saw a 5% greater increase in muscle growth than the group training each muscle once a week. 

Another major benefit of full body training is that by training the whole body every workout, you create a much bigger metabolic increase in your body to fuel that type of training. That means it will increase your metabolism a lot more than other styles of training, making this an excellent option for people looking to cut/lose weight.

I’m sure this makes it clear why this is my favorite style of training and one of my most popular programs with people all over the world!

This is a 12 week program with rep and weight progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of this program again, or switch to another program.

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

Free Weight Only - 5 Days/Week

Free Weights Only - 4 Days/Week

Free Weights Only - 3 Days/Week

Free Weights Only

This is a Monday-Friday body part split program. This program is written:

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms

This program is written to perform only one exercise at a time, as opposed to most of my other programs that are written with super sets and giant sets. Although I do always program my super sets and giant sets to be done in one or two stations, so that they can be done in busy gyms, if that still doesn’t work for you then this is a good option.

This is also a great beginner bodybuilding program. 

This is a 12 week program with rep progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of this program again, or progress to another program.

After completing this program I would recommend progressing to the 5 day a week power building program, the 4 day a week bodybuilding program, or the 4 day a week strength program.  

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

Body Part Split - 5 Days/Week

Body Part Split

This is a 4 day a week program simply split into two upper body days per week and two lower body days per week with training days Monday, Tuesday,  a rest day Wednesday, training days on Thursday and Friday, and then rest the weekend. 

Having a rest day in the middle of the week allows for better recovery, and therefore better performance on your training days. This split helps a lot of busy people because they are always training the same days every week, and they can plan errands and activities on their Wednesday rest day in the middle of the week. This program is also great for people who have weekend commitments because you’re always off on the weekend.

The structure of this program is:

Monday: Upper Body
Tuesday: Lower Body
Wednesday: rest
Thursday: Upper Body
Friday: Lower Body
Weekend: rest

This is a super set program, so you will be performing two exercises back to back.  I programmed all exercises so that they can be done in only one or two stations so that all super sets can be done even in busy gyms.

This is a moderate intensity program that would be a good starting point if you’re new to the gym but ready to dive in! Or this would also be a great progression from my New To The Gym program or one of my 3 day a week programs.

This is a 12 week program with rep progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of this program again, or switch to another program and then come back to this one for another bodybuilding phase.

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

Upper Lower - 4 Days/Week

Upper Body - Lower Body Split

This is a 3 day a week program with training days on Monday, Wednesday, and Friday with the main focus being one thing:

To develop a thicc, juicy booty!!

This program is structured with a glute focused leg day on Monday, an upper body day on Wednesday, and another glute focused leg day on Friday, then the weekend off to recover before being back to another glute focused leg day on Monday! 

Monday: Legs 1
Tuesday: rest
Wednesday: Upper Body
Thursday: rest
Friday: Legs 2
Weekend: rest

It is import to still have an upper body day in the schedule to not only develop a toned upper body, but to make sure all the structural and stabilizing muscles of the upper body, core, and back are developed enough to support the big booty building exercises for the lower body like squats and deadlifts. 

This is a great training split for busy moms because you are working out every other day during the week so you have more time and flexibility with your kids and to plan errands and activities on your off days during the week. And if you need to make up a workout on a different day, you can always swipe ahead or back a day in your schedule. And it’s also great for people who have weekend commitments because you’re always off on the weekend.

This is a 12 week program with rep progressions in 4 week cycles. After the 12 weeks you can either start a new cycle of this program again, or switch to another program and then come back to this one for another bodybuilding phase.

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

Big Booty Program - 3 Days/Week

Big Booty Program

This is a 3 day a week program with training days on Monday, Wednesday, and Friday designed as a great introductory program for people who are brand new to them gym.

I designed this program to progress properly in the difficulty level of exercises so that you are learning the basic fundamentals of how to move your body properly in the beginning, and then progressing over the coming weeks as you get better and learn more.

This is a great training split for busy people because you are working out every other day during the week so you have more flexibility to plan errands and activities on your off days during the week. And if you need to make up a workout on a different day, you can always swipe ahead or back a day in your schedule. This program is also great for people who have weekend commitments because you’re always off on the weekend.

This program is designed as a full body program with one exercise at a time. 

Full body programming is my favorite style of training, and what I do myself personally. 

With this full body program you are only doing one exercise (2 sets) per muscle, per workout. I have really enjoyed this style of training myself because knowing I am only one exercise per muscle per workout, it helps me to perform better and with more intensity for those sets.

Another benefit of this style of training is by only performing 1 exercise per muscle, per workout you aren’t as sore as you would be with a typical body part split. A lot of people like myself who have active lifestyles outside of the gym prefer this style of training for that reason.

My personal favorite thing about the full body training style is that you get a full body pump every workout! And because you are training every muscle so much more frequently, you develop a more “permanent” full body pump all the time, so you just look better!

This is also a great program for people who like variety. Because you are only doing one exercise per muscle per workout, you are always going to be doing new and different exercises in every workout. For those people who like to mix things up and hate getting bored ion the gym, this is an excellent program for you!

Another major benefit of full body training is that by training the whole body every workout, you create a much bigger metabolic increase in your body to fuel that type of training. That means it will increase your metabolism a lot more than other styles of training, making this an excellent option for people looking to cut/lose weight.

I’m sure this makes it clear why this is my favorite style of training and one of my most popular programs with people all over the world!

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben

New to the Gym - 3 Days/Week

New To The Gym

These programs consist of no equipment (except a chair) and only your own body weight. These have been some of my most highly requested programs by people who workout at home, don’t have access to a gym, or travel a lot.

I put some time into designing these bodyweight only programs to have the best structure and variety possible while working with just your body weight and no equipment. In doing so, I decided to design body weight only programs as full body programs. 

By training the whole body every workout, you aren’t destroying one body part like with a brutal leg day, so you aren’t as sore as you would be with a typical body part split. A lot of people like myself who have active lifestyles outside of their workouts prefer this style of training for that reason.

Another major benefit of full body training is that by training the whole body every workout, you create a much bigger metabolic increase in your body to fuel that type of training. That means it will increase your metabolism a lot more than other styles of training, making this an excellent option for people looking to cut/lose weight.

As always if you have any questions, if you would like my help in choosing a program that is best for you, or if need any other help or support along the way, hit me up in the chat here on the app and I will be there to help you personally!

All communications on my app are directly from me, I don’t have any support staff or anything like that for this. So when you message me in the chat here on the app, it is always me on the other end of it!

Can’t wait to start working with you!

-Ben