Training

Pathway 01

Wanted: people who are finished negotiating with themselves.

Most programs are built to keep you comfortable. They ask what you prefer. They negotiate your schedule. They lower the bar when you miss a week. That's not a program — that's a participation trophy with a workout attached.

This system adjusts to your data — not your mood, not your excuses, not the story you tell yourself about the week you had. You receive your week. You execute it. You report your numbers. Your next week is created.

You grow into the standard. The standard doesn't shrink to meet you.

Format 3x/week · 45–60 min per session · MES option ~20 min
Duration 12 weeks · Limited to 10 clients per cohort
Investment $1,997
Coach Craig Bongelli — former professional strongman, ex-Director of Education at Westside Barbell. Mentored by Louie Simmons, Bill Kazmaier, Josh Bryant, and Andy Bolton.
You're busy — work, family, travel — and still want to perform like an athlete You want someone credible to tell you exactly what to do, and you'll do it You're willing to be held to a standard, full stop
learn more & apply →
Pathway 02

Programs built on the same methodology — no coach required.

If you're not ready for direct coaching — or just want a proven program you can run on your own — Craig has built programs through two platforms: one for the gym, one for home training with the X3 bar.

Both are built on the same Conjugate and PowerMetrics principles. The methodology doesn't change — just the format and the tools.

Gym Programs — Bodybuilding.com Structured programs for athletes training in a commercial or home gym with barbells and free weights. Built on Westside Conjugate principles, designed for real-world application. view programs at bodybuilding.com →
Home Programs — Westside Barbell X3 Academy Programs built specifically for the X3 bar — effective resistance band training for athletes who train at home without access to a full gym setup. view programs at WSBB-X3 Academy →