Kirk Bosillo
Shred Strong
The setlist

Pick the program.
I'll write the notes.

Three ways to work with me. Same skeleton — Move, Load, Push, Patch — different intensity, different access, different commitment.

Online · 12 weeks

Signal

The 12-week online build
  • 12-week periodized program
  • Weekly Monday check-in
  • Form video review
  • Nutrition layer + protein floor
  • Direct messaging in TrueCoach
Start Signal

Signal is the program I would run on myself if I were starting again at zero. It is the four-block protocol — Move, Load, Push, Patch — programmed for your week and adjusted every Monday based on the voice note you send me Sunday night.

You get three to four sessions a week, written in the TrueCoach app, with video for every lift. Each session is on your phone before you walk in the door. You don't decide anything on the gym floor — I decided it for you the day before. That is the entire point of having a coach.

Signal includes a nutrition layer: a calorie target, a protein floor, a hydration floor, and a four-meal cadence that fits a normal workday. No starvation diets. No food rules I can't justify in two sentences. You eat enough to recover from the lifting, and the body weight follows the lifting.

What you bring: a gym membership (or a home setup with at least adjustable dumbbells and a barbell), 45 minutes three or four times a week, a Monday voice note. What I bring: the program, the video review, the weekly adjustments, and the text replies on the days it gets hard.

Elite · 6 months

Operator

The 6-month elite track
  • Two 12-week blocks + re-test
  • Weekly nutrition adjustments
  • Recovery + mobility programming
  • Direct weekday text access
  • Quarterly strategy call
Apply for Operator

Operator is Signal with the volume knob turned up and the floor opened up. It is built for the client who is done dabbling — the executive who wants to be the strongest 48-year-old in their building, the guy two years post-injury who is ready to actually rebuild, the lifter who keeps hitting the same plateau on their own.

We run two full 12-week blocks back-to-back, with a planned re-test and re-program in the middle. The second block is written based on what the first block taught us — not on a template. By the end of six months you have data, not vibes: bar weights, conditioning markers, resting heart rate, sleep, and a clear next 12-week direction.

Operator adds nutrition coaching with weekly adjustments, recovery programming (sleep, mobility, light cardio days), and direct text access on weekdays. The relationship is closer to having a coach on your team than a service you subscribed to.

This is the program for the client who wants to stop guessing forever. It is not the program for the client who wants the cheapest option. If price is the deciding factor, start with Signal. You will get 80% of the result for a fraction of the investment.

In-Person · Yakima, WA

1-on-1 Personal Training

Just you and me, in the gym
  • 60-minute sessions
  • Form, cues, and hands-on correction
  • Pairs with Signal or Operator
  • Form video sent home with you
Book a session

Some things do not fit through a screen. The cue you need under the bar. The hand on the back of your hip that turns a 'kinda squat' into a squat. The thirty seconds of conversation between sets that makes you tell the truth about how you slept.

1-on-1 sessions run 60 minutes, in person, in Yakima. We work your current program — whether you're a Signal client, an Operator client, or coming in from elsewhere. I bring the eyes, the cues, and the patience. You bring the work.

Most in-person clients run one to two sessions a week alongside their online program. The combination is unbeatable: the structure and accountability of the program on your phone, plus the in-person check on form before bad habits cement.

Add-on · Standalone

Nutrition Planning

Eat for the program you're running
  • Calorie + macro target
  • Protein-first plate framework
  • Weekly weight + energy review
  • ISSA Nutritionist credentialed
Book a session

Available as an add-on to any program or as a standalone engagement. We build a calorie target, a protein floor, a hydration floor, and a four-meal cadence that fits your week. We measure what's worth measuring (protein, weight trend, energy) and ignore what isn't (every single gram of every single macro, every single day, forever).

I do not write meal plans that read like prison rations. I write a structure: this many calories, this much protein, this many liters of water, this many meals, this is your protein-first plate. You pick the food. You eat with your family. The structure does the work.

Standalone nutrition is six to eight weeks of weekly check-ins until the new pattern is your default. Add-on nutrition runs alongside Signal or Operator for as long as you're a client.

Not sure which one?

Send a message describing your week, your gym access, and what 'success in six months' looks like to you. I'll reply with the program I'd actually put you in — even if it's the cheaper one.

Send the signal