Athlete performing a heavy barbell deadlift in a dark gym lit with gold light

Discipline Builds Results.

Your goals.
Your plan.
Your results.

Personalized training. Real accountability. A stronger you. In-person, live virtual, or fully online.

Find your program See pricing
  • Build strength
  • Improve conditioning
  • Move with confidence

Training built around you

No cookie-cutter plans. Every rep has a reason.

Every client starts with a consultation so the program fits your body, schedule, equipment, and goals. Then we track progress and adjust as you get stronger.

  1. 01

    Customized workouts

    Programs built for your goals, experience level, and the equipment you have.

  2. 02

    Form-focused coaching

    Clean movement first, then load. Fewer injuries, faster progress.

  3. 03

    Progress tracking

    Strength numbers, measurements, and check-ins so you see results, not guesses.

  4. 04

    Accountability

    Text support between sessions keeps you consistent when motivation runs low.

Trainer coaching a client through a dumbbell row on a bench
Ricky Flowers, founder of Built By Discipline Athletics, in a football helmet on the practice field
Ricky Flowers · Founder & head coach

About the coach

Meet Ricky Flowers. Athlete first. Coach for life.

Before I was a coach, I was a linebacker. I earned First Team All-Conference honors at Mayville State University, then played professionally in Germany for the Suhl Gunslingers, where I was named Defensive Player of the Year.

Football taught me that showing up every day matters more than talent. For the last 7 years I've brought that same discipline to my clients as an ISSA Certified Personal Trainer. Whether you're getting back into the gym, chasing a personal best, or preparing for your sport, I'll meet you where you are and build you up from there. No ego, no guesswork. Just structured work and real accountability.

Certifications

  • ISSA Certified Personal Trainer
  • Strength & Conditioning
  • Nutrition Coaching
  • Menopause Coaching
  • CPR / AED

Specialties

  • Strength & hypertrophy
  • Speed, agility & sport conditioning
  • Fat loss & body recomposition
  • Endurance, track & hill work
  • Mobility & recovery
  • Women's health & menopause
  • Nutrition & habit coaching
  • All ages & experience levels
“Motivation fades. Discipline is what shows up on the days you don't feel like it.”
Follow on Instagram @_rickyflowerss

Program finder

Answer 3 questions. Get your plan.

Question 1 of 3

What's your main goal?
How many days a week can you train with a coach?
How do you want to train?

Pricing

Train hard. Pay smart.

More sessions. Lower cost per session.

Package price$3,200
Per session$160
You save vs. single sessions$800
Session package pricing
SessionsPackage pricePer session
Athlete sprinting up a hill against a golden sunset

Motivation gets you started.
Discipline gets you results.

Free · 30 days · any equipment

The 30-Day Discipline Challenge.

One workout or task a day for 30 days. Test yourself on Day 1, put in the work, then prove it on Day 30. Your tracker saves your progress on this device.

  1. Week 1Foundation
  2. Week 2Build
  3. Week 3Push
  4. Week 4+Prove it
  • Complete the day's session or task
  • Hit your protein target and drink half your bodyweight (lb) in ounces of water
  • Check the day off and keep the streak alive

Join the challenge

Free. Coach Ricky gets your sign-up so he can check in on you.

Athlete doing push-ups at dawn in a dark gym lit with gold light
30days. No days off from discipline.Join to unlock your tracker

The BBD collection

Wear the discipline.

Premium heavyweight pieces with the BBD mark. Every item is made to order and shipped straight to your door.

  • Athlete pushing a weighted sled while wearing the black BBD Signature Tee

    Garment-dyed heavyweight cotton

    Signature Tee

    Black with the full gold BBD logo. Soft, broken-in feel with a relaxed unisex fit.

    $42Shop now
  • Woman doing a kettlebell swing in the heather ash BBD Heavyweight Tee

    Heavyweight organic cotton · wide ribbed collar

    Ash Heavyweight Tee

    Ash grey with a clean black BBD chest mark. Thick collar that holds its shape, boxy unisex fit.

    $48Shop now
  • Athlete climbing stadium stairs at dawn in the BBD Discipline Hoodie, back print showing

    Heavyweight fleece · back print

    Discipline Hoodie

    Black with the full gold BBD logo. Brushed-back fleece, kangaroo pocket, relaxed unisex fit.

    $60Shop now

First merch order

10% off

Use at checkout on any BBD piece. One use per customer.

Bundle & save

15% off $100+

Grab the Discipline Hoodie with a tee ($102) and save over $15.

Secure checkout, printing and shipping handled by our merch partner, Fourthwall.

Transformations

Built by discipline.

Real clients, real timelines. Drag the slider on each photo to see the before and after.

Your transformation could be the first one here.

Training with Coach Ricky? Share your story. With your OK, your before-and-after photos get featured here and on Instagram.

Client results

What clients are saying

Real reviews from real clients.

Every review here comes from a Built By Discipline client. Training with us? Share your results and they'll show up here once approved.

Refer a friend

Train together. Both get rewarded.

Send a friend to Built By Discipline. When they book any session package or monthly plan, you each get one free session.

  1. 1Share your personal link or send us their info.
  2. 2Your friend books a package or monthly plan.
  3. 3You both get a free session added to your plan.

Send a referral

Free starter workout

Get a free 3-day plan right now.

Tell us your goal and what equipment you have. Your plan appears instantly, ready to save or print.

Goal
Equipment

Your plan will appear here

3 workouts · warm-ups · sets, reps & rest · coaching tips

Free tool

Macro calculator

Get a starting point for daily calories and protein, carbs, and fat. We fine-tune it together once you start training.

Daily target

2,700 calories

Protein180g
Carbs300g
Fat75g

Estimate based on the Mifflin-St Jeor equation. This is general guidance, not medical advice. Check with your doctor if you have a health condition.

Get a full nutrition plan

Questions

Before you start

I'm a beginner. Is this for me?

Yes. Every program is scaled to your current level. We start with movement quality and build from there, so you never feel lost or overwhelmed.

What happens in the first session?

We talk through your goals, history, and schedule, run a short movement and strength assessment, and map out your first four weeks.

Do I need equipment for virtual training?

No. Sessions are built around what you have, whether that's a full gym, a pair of dumbbells, resistance bands, or just bodyweight.

How do packages and monthly plans differ?

Packages are a bank of sessions you use on your schedule. Monthly plans lock in a set number of sessions per week and add program design, progress check-ins, and text support.

On Instagram

Follow the work @_rickyflowerss

Training clips, client wins, challenge check-ins and new merch drops.

Follow on Instagram

Get started

Book your first session.

Pick a plan and a time that works for you. Prefer to talk first? Message “READY” any way below.

Text “READY” now

Request a session

Format

You'll get a confirmation right away. Expect a text or email within 24 hours to lock in your time.