Your program
Take the assessment first.
This page builds a recommendation from your answers. Five questions, about sixty seconds.
Your program
Based on your 5 answers
We’d start you on
FOUNDATION
Learn the lifts, build the habit, and get strong enough to train hard later.
- Level
- Beginner
- Days / week
- 3 days / week
- Length
- 8 weeks
- Equipment
- Full gym, or dumbbells and a bench at home
- Goal
- Build consistency, strength and confidence
Why it fits you
What’s included
- Complete 8-week workout program
- Written cues for every movement
- Weekly training structure
- Progress tracking sheet
- Nutrition starter guide
- Built-in progression system
- Mobile-friendly access
What you told us
We’d start you on
BUILD
Twelve weeks of upper/lower training built to add size and strength you can see.
- Level
- Intermediate
- Days / week
- 4 days / week
- Length
- 12 weeks
- Equipment
- Full gym access
- Goal
- Build muscle, strength and an athletic physique
Why it fits you
What’s included
- Complete 12-week workout program
- Written cues for every movement
- Weekly training structure
- Progress tracking sheet
- Full nutrition guidance and macro framework
- Built-in progression system
- Mobile-friendly access
What you told us
We’d start you on
SHRED
Ten weeks of training and nutrition structure aimed at fat loss without losing the muscle.
- Level
- Intermediate
- Days / week
- 4-5 days / week
- Length
- 10 weeks
- Equipment
- Full gym access
- Goal
- Lose body fat while holding onto muscle
Why it fits you
What’s included
- Complete 10-week workout program
- Written cues for every movement
- Scheduled conditioning and cardio plan
- Weekly training structure
- Progress tracking sheet
- Calorie and macro framework for a cut
- Built-in progression system
- Mobile-friendly access
What you told us
We’d start you on
ELITE
Sixteen periodised weeks for people who already train hard and want to train smarter.
- Level
- Advanced
- Days / week
- 5-6 days / week
- Length
- 16 weeks
- Equipment
- Full gym access, including barbells and racks
- Goal
- Advanced strength, physique and conditioning
Why it fits you
What’s included
- Complete 16-week periodised system
- Multiple training splits to suit your schedule
- Written cues for every movement
- Strength, hypertrophy and conditioning blocks
- Planned deload weeks
- Autoregulation and progression guidance
- Advanced nutrition guidance for cutting, maintaining and lean gaining
- Progress tracking sheet
- Mobile-friendly access
What you told us
All four programs
Your match is inverted
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A recommendation, not a prescription. If another program fits your life better, take that one.