Until I was 18, I was the overweight, uncoordinated kid who couldn't do a proper pushup. Zero mobility. Zero body awareness. Completely untrained — and completely lost when I stepped into a gym.
Then everything changed. Not because I trained harder — but because I finally understood what my body actually needed first: a foundation. The ability to move correctly, coordinate basic patterns, and learn how to do an exercise before loading it. That shift transformed everything for me — and it's been the basis of my coaching philosophy ever since.
For the past 14 years I've worked with clients across all backgrounds — and over 90% of them had nothing to do with sport or competition. They were mid-aged adults dealing with back pain, fatigue, 20 years of bad habits, or simply a body that had never been properly trained. Every single one needed the same thing you probably need right now: not more intensity — but a real system. One that starts where you actually are, not where you wish you were. That's why I built G9.
"An untrained body doesn't need intensity first. It needs to learn how to move — and that takes structure, patience, and a coach who's been there."
— Coach Vitor Gorla
Read it in order. Each part builds on the previous one. By the end you'll know exactly which track you belong in and what a real program looks like for someone in your situation.
24 questions across 3 areas: how you move, how you live, and how your body recovers. Score your answers. Your total reveals which of the 4 G9 Tracks fits your exact situation right now. 10 minutes. No guessing.
Understand the 9 steps every G9 program follows — in order, without shortcuts. Strength, mobility, conditioning, nutrition, recovery, and tracking. All 9 steps apply to every client regardless of age, goal, or experience level.
A real sample week from the G9 Health Track — the most common starting point for new clients. Full strength sessions, mobility protocol, and conditioning laid out day by day. This is what your program actually looks like.
Most programs give everyone the same starting point. G9 doesn't. The right track depends on your goal and your situation — not on how fit you already are. This assessment works in two stages:
Four tracks. Four different starting points. Read each description and pick the one that sounds most like where you are right now. Your goal drives this — not your fitness level.
Once you've identified your track, answer 10 questions to find your starting level within it — Foundation, Development, or Performance. This determines the intensity and volume your program starts at.
Important You can belong to more than one track — a lot of people do. For example: FAT LOSS with a Mobility problem on top, or HEALTH with a BJJ background. Pick your primary track first. Secondary goals get layered in during your intake.
Read all four. Circle or tick the one that describes your situation most accurately right now.
My Track: ___________________________ Write it here, then move to Stage 2.
These 10 questions apply to any track. Answer honestly — not how you want to be, but how you actually are right now. Your score tells your coach where your program starts.
LEVEL SCORE: ___ / 10
Count your YES answers — then go to page 7 for your result
Your program starts from the ground up. Structure, movement quality, and habit formation come before intensity. This is not a setback — it's the only honest starting point.
You have some base to build on. The program adds structure around what you already do — fills the gaps, removes the random, and builds real progressive overload into your training.
You're ready for a demanding, well-structured program. Volume and intensity targets are higher. Expectations are higher. The program is built to push performance, not just maintain it.
Take a photo of this page — or write it down — before reaching out. When you DM @vitorgorla on Instagram, share your track and level. That's where we start building your program.
Most programs skip steps. They jump to the workout and forget everything else that makes it actually work. Every G9 program follows all 9 steps — for every client, every track, every level. No shortcuts. No exceptions. The order is not optional.
01
ASSESS
Know exactly who we're building for before anything is prescribed
02
ALIGN
Map the full training block before week one starts
03
MOVE
Mobility and prehab built around your injury history — not a generic routine
04
BUILD
Two strength sessions per week. RPE-controlled. Progressive.
05
CONDITION
Energy system training matched to your track and phase
06
FUEL
Individual macro targets. Training vs rest day split. Meal timing.
07
PROTECT
Sleep, hydration, recovery, and a WADA-compliant supplement stack
08
PERFORM
Track-specific goal work — changes based on your track:
09
TRACK
6 tracking tables + a one-page quick reference card for the full block
The structural core. These steps build your body's foundation — movement, strength, and conditioning. Same for every track.
The performance layer. Fuel, recovery, track-specific goals, and tracking. These are what turn a workout plan into a complete program.
WHAT IT IS
Every G9 program starts with a complete client needs analysis. Health history, injury history, weekly schedule, strength baselines, movement capacity, sleep quality, stress levels, body composition goals, and lifestyle context. Before a single exercise is prescribed — we know exactly who we're building for and what they actually need.
WHO THIS IS FOR
If you've ever started a program and quit after a few weeks because it felt like it wasn't built for you — it wasn't. It was a template with your name on it. This step makes sure yours actually fits your life.
WHAT YOU GET
WHAT IT IS
Periodization is the timeline of your training. Without it, you're doing random sessions that go nowhere. G9 maps your entire block before day one — phases, volume targets, deload weeks, and goal milestones. Every track has its own block structure: Health runs 8–12 week lifestyle blocks. Mobility runs 6–9 week movement blocks. Fat Loss runs 12–16 week transformation blocks. BJJ runs competition or belt-cycle blocks.
WHO THIS IS FOR
If you've trained hard for months and then lost motivation because you couldn't see where it was going — that's what happens without a timeline. This step gives your effort a direction and an end point.
WHAT YOU GET
WHAT IT IS
Mobility and prehab built specifically around your injury history and current restrictions — not a generic routine everyone gets. If you have a shoulder issue, you get shoulder prehab. If you have lower back tightness, you get hip and thoracic work. If you have no reported injuries, you get a 10-minute daily maintenance routine. Nothing more, nothing less.
WHO THIS IS FOR
If you've been skipping mobility work because it feels boring or unimportant — every missed session is compounding into a future injury or a movement pattern that's costing you strength. This step is non-negotiable.
WHAT YOU GET
WHAT IT IS
Two strength sessions per week as the minimum standard. Session A covers Hinge and Pull patterns — trap bar deadlift, rows, carries, and core anti-rotation work. Session B covers Squat and Push — front squat, bench press, single-leg work, and lateral stability. 45–60 minutes each. RPE-controlled progression. Every exercise has 2–3 substitutions built in.
WHO THIS IS FOR
If you've been doing cardio, classes, or sport but skipping structured strength work — this is the step that changes your body composition, protects your joints, and builds the physical capacity everything else depends on.
WHAT YOU GET
WHAT IT IS
Conditioning is not random cardio. Every track has a different conditioning goal — and the tools, intensity, and volume reflect that. Health and Mobility tracks build an aerobic base first. Fat Loss adds structured HIIT on top of that base. BJJ trains all three energy systems in the proportions the sport demands. Phase by phase, the conditioning workload shifts alongside strength.
WHO THIS IS FOR
If the only cardio you do is whatever you feel like that day — or if you've been told "just do more cardio" to lose fat and it hasn't worked — this step replaces guesswork with a structured system that actually improves your fitness.
WHAT YOU GET
WHAT IT IS
Individual macro targets calculated from your bodyweight, training load, and goal. Training day vs rest day nutrition split. 4-meal structure with pre- and post-training protocols. A food hierarchy, swap list, and a Sunday meal prep system that takes 2 hours and covers the whole week. Your numbers — not a generic template.
WHO THIS IS FOR
If you train consistently but your body isn't changing — nutrition is almost always the missing piece. This step gives you the actual numbers and a practical structure, not just advice to "eat more protein."
WHAT YOU GET
WHAT IT IS
Recovery is not optional — it's where your body actually changes. G9 prescribes specific sleep targets, hydration protocols, daily soft tissue work, and a WADA-compliant supplement stack built around your goals and track. Not a one-size list — a prescription based on your training load and lifestyle.
WHO THIS IS FOR
If you feel like you're working hard but your body never fully recovers between sessions — this step fixes that systematically. Progress stops not because you trained too little, but because you never let your body absorb the work.
WHAT YOU GET
Steps 1–7 are the same for every client. Step 8 is where your track takes over. This is your specific goal work — what the whole program is building toward.
WHAT IT IS
Six tracking tables included in every program: Daily Training Log, Weekly Progress Tracker, Nutrition Compliance, Pain and Recovery Monitoring, Strength Training Log, and a one-page Quick Reference Card with your entire program condensed onto one printable sheet.
WHO THIS IS FOR
If you've ever tried to change your body or performance and had no real idea whether it was working — this step removes the guesswork entirely. Data tells you what to adjust before a plateau becomes a problem.
WHAT YOU GET
RPE stands for Rate of Perceived Exertion. It tells you how hard you're working relative to your maximum on that specific day. Every G9 program uses RPE instead of fixed percentages — because your capacity changes daily based on sleep, stress, nutrition, and accumulated fatigue.
| RPE | Reps Left in Tank | What It Feels Like | G9 Usage |
|---|---|---|---|
| RPE 6 | 4+ reps left | Comfortable. You could keep going easily. Technique is effortless. | Warm-up sets, activation work |
| RPE 7 | 3 reps left | Challenging but fully controlled. Technique stays clean throughout. | Most working sets — Foundation and Development levels |
| RPE 8 | 2 reps left | Hard. Bar speed slows on the last rep. You could do 2 more with effort. | Build phase — Performance level clients |
| RPE 9 | 1 rep left | Very hard. Last rep is a grind. One more would likely fail. | Peak weeks only — experienced clients |
| RPE 10 | 0 reps left | True maximum effort. Nothing left. | Strength testing only — not in regular training sessions |
A percentage-based program says "lift 80% of your max today." But your max fluctuates 5–15% based on sleep, stress, and fatigue. RPE accounts for this automatically. If RPE 7 feels easy today — add weight. If it feels hard — stay there. The program adapts to your actual readiness, not a number on a spreadsheet from last month.
Exercise: Trap Bar Deadlift · 4 × 5 @ RPE 7 Week 1: You load 80kg. After 5 reps you feel you could do 3 more. That's RPE 7. ✅ Week 3: Same 80kg now feels like RPE 6 — too easy. You add 5kg. ✅ Week 5: At 90kg it feels like RPE 8 — harder than target. You stay at 85kg. ✅ The weight adjusts to you — not to a table.
Foundation level clients start at RPE 7 maximum. Building the habit of leaving reps in the tank is more important early on than pushing close to failure. Technique, consistency, and recovery come first. Intensity increases as your program progresses — not before.
Every G9 nutrition plan starts from your bodyweight, training load, and goal. Here is the exact formula used — and two real examples so you can see how your individual targets are built. Calories are the outcome, not the starting point.
| Goal | Protein | Carbs — Training Day | Carbs — Rest Day | Fat |
|---|---|---|---|---|
| Health / Maintain | 1.6–1.8 g/kg | 3.5–4.5 g/kg | 2.5–3.0 g/kg | 1.0–1.2 g/kg |
| Fat Loss | 1.8–2.2 g/kg | 3.0–4.0 g/kg | 1.5–2.5 g/kg | 0.8–1.0 g/kg |
| Muscle / Performance | 1.7–2.0 g/kg | 4.5–5.5 g/kg | 3.0–3.5 g/kg | 1.0–1.2 g/kg |
| BJJ / Sport | 1.7–1.9 g/kg | 4.5–5.5 g/kg | 3.0–3.5 g/kg | 1.0–1.2 g/kg |
These are starting targets. Adjust after 2 weeks based on bodyweight trend and energy levels. Losing more than 0.5kg/week unintentionally → add 150–200 kcal to training days. No change after 2 weeks on Fat Loss → reduce rest-day carbs by 25–30g first. Protein targets never drop — muscle protection is always the priority.
Six evidence-based supplements. WADA-compliant. No banned substances. No unnecessary products. Every item has a clear purpose, a dose range, and a timing window. This stack works for every track — doses may adjust based on training load.
| Supplement | Dose | When | Why | Status |
|---|---|---|---|---|
| Creatine Monohydrate | 5g / day | Post-training with carbs — or any time, daily | Increases phosphocreatine stores. More power output, faster recovery between hard sets. Most studied supplement in sports science. | ✅ Permitted |
| Vitamin D3 | 2,000–5,000 IU / day | Morning with food (fat-soluble) | Bone health, immune function, testosterone regulation. Most people in northern climates are deficient — especially in winter. | ✅ Permitted |
| Magnesium Glycinate | 300–400mg / day | Pre-bed with last meal | Reduces cramp frequency, improves sleep quality, supports muscle relaxation. Use glycinate form — better absorbed than magnesium oxide. | ✅ Permitted |
| Omega-3 (EPA+DHA) | 2–3g combined / day | With largest meal | Anti-inflammatory. Reduces joint soreness after training. Supports cardiovascular health, brain function, and sleep quality. | ✅ Permitted |
| Vitamin C | 500mg–1g / day | Morning with food | Collagen synthesis for tendons and ligaments, immune support, antioxidant recovery. Especially relevant under consistent training load. | ✅ Permitted |
| Multivitamin | 1 / day (full dose) | Morning with food | Micronutrient insurance. Even a well-structured diet develops gaps under regular training. Choose a food-state or methylated formula. | ✅ Permitted |
DIY intra-training mix per 500ml water: · ½ tsp sea salt (~1.2g sodium) · 1 scoop electrolyte powder (Informed Sport certified) · Optional: 20g dextrose for sessions over 75 min Post-training: 500ml water + ¼ tsp salt + electrolyte powder.
Maximum: 400mg / day (≈ 3–4 coffees) Cutoff: No caffeine after 2pm — or 6 hrs before sleep. Pre-training dose: 3–6mg/kg bodyweight, 30–45 min before session. Note: Caffeine is a diuretic. If you cramp, reduce caffeine before adding electrolytes.
Steps 1–7 and Step 9 are identical across all tracks. What changes is the timeline, the conditioning approach, and Step 8. This table shows exactly what's different — and what stays the same.
| Category | HEALTH | MOBILITY | FAT LOSS | BJJ |
|---|---|---|---|---|
| Step 8 Goal | THRIVE | RESTORE | TRANSFORM | COMPETE / DEVELOP |
| Who It's For | Mid-aged adults who want energy, longevity, and a body that functions well | Anyone with pain, stiffness, or movement restrictions limiting daily life | Anyone with fat loss as their primary goal — ready for a full nutrition + training system | Grapplers (BJJ, wrestling, MMA) who want S&C built around mat time |
| Block Duration | 8–12 weeks | 6–9 weeks | 12–16 weeks | 6–16 weeks (depends on sub-track) |
| Strength (Step 4) | 2x / week · Session A + B | Modified 2x / week · Bodyweight to light load | 3x / week · Session A + B + C from Week 4 | 2x / week · Never on hard sparring days |
| Conditioning (Step 5) | Zone 2 aerobic 2x / week · RPE 5–6 | Active recovery only · Low-impact movement | Zone 2 base → HIIT from Phase 2 · 2–3x / week | Aerobic base + anaerobic power + match simulation (Sub-A only) |
| Nutrition Goal | Maintenance / slight surplus · Energy and performance focus | Maintenance · Support recovery and tissue healing | Moderate deficit · 0.3–0.7 kg / week fat loss target | Performance maintenance or cut (if weight class relevant) |
| Primary Metric | Energy score, session compliance, strength benchmarks | Pain score (0–10), range of motion, days pain-free | Bodyweight trend, waist measurement, strength preserved | Sparring quality, competition result, belt milestones |
| What's Next | Repeat or upgrade to Fat Loss or BJJ track | Transition to Health or Fat Loss track | Maintenance block or Health track transition | Next competition block or sub-track upgrade |
Steps 1, 2, 3, 4, 6, 7, and 9 are identical in structure across all tracks. The track determines the conditioning volume, Step 8 content, nutrition targets, and block duration. Everything else — the framework, the progressions, the tracking — stays the same.
Profile: 45yr, desk worker, Foundation level. Goal: energy, sustainable fitness, fat loss secondary. 4 active days. 3 rest days. Daily 10-min mobility routine every morning regardless.
MON
STRENGTH A
Hinge + Pull 45–50 min RPE 7 max
TUE
REST
Daily 10-min mobility Walk 20–30 min optional
WED
ZONE 2
Bike or rower 30–35 min RPE 5–6
THU
STRENGTH B
Squat + Push 45–50 min RPE 7 max
FRI
REST
Daily 10-min mobility Full rest day
SAT
ZONE 2
Walk or bike 35–40 min RPE 5
SUN
REST
Daily 10-min mobility Full rest day
45yr, Foundation level, 80kg. Monday. After 10-min warm-up protocol. Total session time: 45–50 minutes. Every exercise has substitutions — use them if needed.
| Exercise | Sets × Reps | RPE | Rest | Notes / Substitution |
|---|---|---|---|---|
| Trap Bar Deadlift | 3 × 6 | RPE 7 | 2.5 min | High handles. Neutral spine. Drive floor away. Sub: Romanian Deadlift or KB Deadlift |
| Single-Arm DB Row | 3 × 10 / arm | RPE 7 | 90 sec | Chest supported on bench. Controlled eccentric (3 sec down). Sub: Cable Row or Band Row |
| Face Pull | 3 × 15 | RPE 6 | 60 sec | High cable anchor. External rotation at end range. Sub: Band Pull-Apart or Rear Delt Fly |
| Pallof Press | 3 × 10 / side | RPE 7 | 60 sec | Anti-rotation. Cable or band. Slow press, hold 2 sec. Sub: Dead Bug or Suitcase Carry |
| Farmer's Carry | 3 × 30m | RPE 7 | 90 sec | Heavy DBs or KBs. Tall posture, neutral spine, strong grip. Sub: Suitcase Carry (one side) |
Protein + carbs within 90 min. 15–20 min soft tissue: foam roll lats, glutes, thoracic. Log your loads in your training log before you leave.
Squat + Push focus. Front Squat, Bench Press, Lat Pulldown, Single-Leg RDL, Side Plank. Same RPE targets. Full program version in your intake document.
You know your track. You know your level. You know the 9 steps. The next move is a conversation — tell me where you are and I'll tell you exactly where your program starts.
★★★★★
"I'd tried three different programs before G9. None of them were built for someone my age with a desk job and a bad back. This one actually is. Four months in and I haven't missed a session."
Thomas N. — 47, Health Track
★★★★★
"Lost 9kg in 14 weeks without ever feeling like I was starving myself. The nutrition structure made it simple. The strength training made it sustainable. I kept the result."
Lorena B. — 43, Fat Loss Track
★★★★★
"My shoulder had been limiting me for two years. G9 was the first program that actually addressed it instead of working around it. I'm training at full capacity again."
Felipe G. — 39, Mobility → Health Track
Send me your track and your level from the assessment. That's where we start. No forms. No waiting. Just a real conversation.