Sofia’s Blueprint — For Him

The Refined Body Method: Men's Edition

Train like an athlete, recover like a luxury. A complete 12-week programme for men who want to look strong, move well and stay sharp, without living in the gym. It combines heavy strength training, Muay Thai and reformer Pilates into one simple week, backed by smart nutrition, gentle fasting and Traditional Chinese Medicine habits.

What's inside:

• A done-for-you weekly schedule: strength sessions, Muay Thai, reformer Pilates classes and a 10-minute stretch routine 4-5 times a week
• Three full strength workouts (legs and posterior chain, upper body push and pull, power and core) with exercises, sets, reps and loading guidance
• A 12-week progression plan with deload weeks and a week 12 strength test
• Nutrition essentials: protein targets, a build-your-plate guide, training-day timing and a shopping list
• A gentle intermittent fasting plan that eases in over 12 weeks, with a sample training day
• TCM-inspired habits: warming foods, seasonal eating, recovery teas, a daily rhythm and acupressure points
• A hotel-room travel workout, a weekly check-in and a progress tracker

Perfect for: busy, driven men who want structure, strength and recovery without a gym-all-day lifestyle.

Please note: for healthy adults 18+. Not medical advice, and results vary.