No templates, no PDFs bought off a shelf. Here's exactly what happens between you clicking "build my plan" and training on Monday.
Name, email, password. This is where your plan, your check-ins, your progress photos and your chat with me will live — so it's yours to come back to, not a file that gets lost in a chat thread.
Your goal and target. Age, sex, height, weight. Training history. How many days you can actually train, where you train, and what your work week looks like. Your food style and what's in your kitchen. Any injuries. And one question most coaches never ask: what you want to see in yourself.
You can add three photos — front, side, back. Private, only I see them, and they make the plan sharper.
One month to try it properly, or three months to commit and pay less per month. It's a single payment — nothing auto-renews, nothing to cancel. When a block ends, you decide whether to buy the next one.
Your answers land on my desk and I write your program: the split matched to your days, loads and progression, your macros calculated from your own weight and activity, meals built from the food you already eat, supplements only where they're worth it, and injuries worked around — never through.
It arrives by email, on your dashboard, or both — your choice.
Sunday you send a check-in: weight average, sessions completed, energy, hunger, sleep, and anything that went sideways. Monday your plan reflects it. Stalled two weeks? Macros or cardio move. Knee flaring up? Exercise swapped. Shift week? Meals get anchored to your shift blocks.
That loop — not the first plan — is what actually changes a body.
Each phase is written from the data of the one before it — so the plan fits the body you have that month, not the one you had at signup.
Habits locked, movements learned, protein hit daily. The scale may barely move — that's expected.
Loads climb, calories tighten, cardio increases. This is where the mirror starts talking.
Final adjustments from your check-ins. Muscle protected, last fat dropped.
Day-1 vs month-3 side by side, new target set, next phase built — if you want it.
Because your plan isn't a document I already have — it's written from your answers. A sample would show you someone else's training days, someone else's calories, someone else's injuries. It'd look impressive and help you zero.
Yes. I read your intake and build your program. That's the whole point — and it's why it takes hours instead of seconds.
Then your plan starts where you are: fewer exercises, form notes on everything, and progression that doesn't outrun you.
The intake asks. Home with dumbbells or bodyweight only — the program is built for what you've actually got.
Tell me in the check-in. That's what it's for. One bad week is data, not failure.
Your goal, your week, your kitchen. The rest is my job — and it's in your inbox within 12 hours.
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