Cooper Pate
Cooper Pate
Performance Coach · Los Angeles
Performance Training · Los Angeles
Cooper
Pate.
NASM Certified · Triathlete · Coach

Three 12-week programs built from real competition and coaching experience. Progressive overload, coaching cues on every exercise, and zero filler.

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Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Cooper Pate
Featured Programs

Three programs.
One standard.

Twelve weeks of deliberate, structured training. Every session has a purpose. Every exercise has a reason.

01
The Flagship
The Pate Performance Program
Pull · Push · Legs · Chest/Back · Hamstrings & Glutes. Three phases of deliberate progressive overload. Coaching cues on every exercise. Built for results that last.
12 Weeks · 5 Days
$47
Acquire the Program →
02
For Women
The Glute Builder
Hip thrusts, RDLs, cable kickbacks, sumo squats, abductors. Pure posterior chain priority across three phases. The most targeted glute program I have built.
12 Weeks · 3 Days
$47
Acquire the Program →
03
Strength + Endurance
The Hybrid Training Split
Four strength sessions and three progressive run sessions per week. Upper · Lower · Full Body · Power. Built for the athlete who refuses to choose between strong and fast.
12 Weeks · 7 Days
$47
Acquire the Program →
3×
Programs
12
Weeks Each
36+
Exercises With Cues
$47
One-Time
Philosophy

"The gym is where you prove to yourself that you can do hard things. Everything else in your life gets easier the moment you believe that."

— Cooper Pate · @coop.pate

What People Say

★★★★★
"Best investment I've made in my training. The coaching cues alone are worth every dollar."
— Jake M. · Pate Performance Program
★★★★★
"12 weeks and I've hit PRs I didn't think were possible. The progressive structure is exactly what was missing."
— Chris L. · Pate Performance Program
★★★★★
"The phase structure is what makes this different. You actually feel yourself getting stronger week over week."
— Ryan D. · Pate Performance Program
★★★★★
"The Glute Builder is the real deal. First program where I actually feel the right muscles working."
— Sarah K. · The Glute Builder
★★★★★
"I've done three rounds of the Glute Builder. The coaching cues teach you how to actually use the right muscles."
— Melissa T. · The Glute Builder
★★★★★
"$47 for 12 weeks of real programming with actual coaching. I've spent more than that on one PT session."
— Alex R. · Hybrid Training Split
★★★★★
"Hybrid Training changed my body completely. Strong and actually fit — not just one or the other."
— Marcus T. · Hybrid Training Split
★★★★★
"The weight tracking log made me realize how much I was leaving on the table. Seeing the numbers climb is addictive."
— Jordan K. · Pate Performance Program
Cooper Pate
About

I train it.
I compete in it.
I coach it.

I'm Cooper Pate — Coach Coop. NASM certified personal trainer, Ironman triathlete, and marathon finisher. I built these programs because I couldn't find what I was looking for — real progressive overload, coaching cues that actually teach you how to move, and structure that holds up across 12 weeks.

I've tested everything I put in these programs on myself. Every phase transition, every rep range, every exercise selection comes from years of training, competing, and applying what actually works.

NASM Certified Personal Trainer
Certified methodology on every program. Not guesswork — structured, proven principles on every exercise.
Ironman Triathlete · Marathon Finisher
I train what I coach. The Hybrid Training Split was built from competing in Ironman triathlons and running the Austin Marathon.
Years of Applied Training & Iteration
Every rep range and phase structure comes from years of training, studying, and iterating on what actually produces results.
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Training tips, program updates, and behind-the-scenes — straight to your inbox.

Cooper Pate
Training · @coop.pate · Los Angeles
Programs About Instagram TikTok
© 2026 Cooper Pate
Lifestyle & Dating · @coop.pate

Build the man.
Attract the life.

Confidence · Attraction · Standards

The gym builds the foundation. But confidence, conversation, and attraction — those are a separate skillset that most men never develop. This is where that changes.

Get the Playbook
Cooper Pate
Confidence · Attraction · Standards
What We Cover

The other half
no one teaches.

Confidence & Self-Improvement
Confidence is the accumulated evidence of past actions. It cannot be faked — only built through doing hard things and surviving them. We start here because everything else flows from this.
Approaching & Meeting Women
Notice her. Go within three seconds. Direct beats clever. The energy you carry is the message — the words are secondary. Handle rejection cleanly and move on.
Relationships & Long-Term Attraction
The gym, the ambitions, the standards — these do not stop when you enter a relationship. The man who keeps his life is the man who keeps her interest.
Free Guidance

What most men get wrong.

Confidence
Stop waiting until you feel ready
Confidence does not precede action — it follows it. Every approach avoided, every risk sidestepped is a vote for staying exactly where you are. Act first. The feeling comes after.
@coop.pate
Approaching
The opener matters less than you think
Women do not remember what you said first. They remember how you made them feel. Show up grounded, direct, and unattached to the outcome. The energy you carry is the message.
@coop.pate
Attraction
Availability destroys attraction
A man with a full life — goals, training, ambition, real friendships — is inherently more compelling than one who reorganizes his world around a woman he just met.
@coop.pate
Standards
The ability to walk away is everything
The man who can leave something that does not serve him — calmly, without drama — negotiates every interaction from a position of strength.
@coop.pate
The Complete Guide

The Dating
Playbook.

Ten chapters. Confidence, approaching, attraction, first dates, texting, relationships, and standards. No theory. No filler.

$47
One-time · Instant PDF · Yours forever
Confidence & self-improvement framework
How to approach and what to actually say
First date playbook and texting strategy
Maintaining attraction long-term
Standards and knowing when to leave
Acquire the Playbook →
Cooper Pate
Lifestyle · Dating · @coop.pate
Training Contact Instagram TikTok
© 2026 Cooper Pate
Cooper Pate
Cooper Pate
Coach Coop · Los Angeles
Get In Touch

Work
With Me.

Brand partnerships · Collaborations · Coaching

Interested in working together? Whether it's a brand partnership, collaboration, or something else — reach out directly.

Email
cooperjpate@gmail.com
Instagram
@coop.pate
TikTok
@coop.pate
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