Answer a 6 minute intake and get a custom 4 day training split and macro targets matched to your equipment, injuries and schedule. The same planning process used in our 1:1 coaching, for a one time $27.
No generic PDF. Your plan is written around the answers you give us, then sent to your inbox as a printable planner and an editable tracker.
48 sessions laid out set by set, with target reps, rest times and the exact weight progression for each lift.
Worth $47Calories and protein set for your goal, plus a plate guide so you can hit them without weighing every meal.
Worth $27Bad knee, busy gym or home setup? Every movement comes with two alternatives that train the same muscle.
Worth $17Log weight, waist, lifts and sleep in one sheet that charts your trend for you every Sunday.
Worth $17The best order at 30 popular chains and takeaways, ranked by protein per calorie.
Worth $12What to do when life gets in the way, so one missed week does not turn into a missed month.
BonusCheckout takes under a minute. You land straight on the intake form.
Goal, schedule, equipment, injuries, food you love and food you hate.
Your planner, tracker and macro targets arrive in your inbox, ready to print.
"I have tried four programs in two years and this is the first one I actually finished. Down 14 lbs and my squat is up 40."
"The swap list is gold. I train in hotel gyms half the month and have not missed a single session since I started."
"Worth ten times the price. The macro targets alone stopped me guessing at every meal, and I am still getting stronger."
Total value $120. One time payment.
Build my plan →Train the plan for 30 days. If you do not feel stronger and more in control of your food, email us and we refund the full $27. No forms, no hoops.
Yes. Your split, exercise choices and macro targets are set from your intake answers. Two people with different schedules or equipment get different plans.
No. Choose full gym, home dumbbells or a hotel gym in the intake and the plan is written for that setup.
Yes. Beginners get simpler movements, more technique notes and a slower weight progression.
No. You pay $27 once and keep the plan and tracker forever.
You can run the plan again with heavier targets, or apply for 1:1 coaching if you want weekly check ins. Nothing is required.