Anyone wanting to improve their body composition (gain muscle, lose fat, or both). Even if you aren't focussing on body composition these plans will still be great for those looking to improve their general fitness and strength.

The plans are suitable for all levels. However, we'd recommend choosing a split that suits your experience level. For example, if you are a beginner you may want to try the 3 day plan. If you are intermediate you can try the 4 day plan. If you are more advanced you can try the 5 day plan.

Yes! You will receive an Excel spreadsheet, which will enable you to track all the important data (weights, reps etc). If your goals are hypertrophy based, this is super important! And even if you aren't trying to build muscle, it can help with motivation and improving performance. That being said, you don't have to if you don't want to.

No - this is a one-off product. These plans are appropriate for most people but they are not personalised.

They are all 12 weeks and split into 3 phases. Which means they will change and get slightly harder every 4 weeks. This is important for you to be able to progress but also prevents you from getting bored doing the same things over and over.

When we talk about “weight loss” what we really want is FAT LOSS. You want to maintain muscle tissue as you lose fat in order to maintain your shape and metabolic health (the less muscle mass, the lower your resting metabolism will be). Having a proper weight training program in place will ensure you do not lose muscle as you progress.

Ø 12-week training plan with 3 phases (4 weeks per training phase) – Each phase will get slightly harder to ensure you are being challenged and don’t get bored

Ø Multiple formats so you can choose one that suits you – You will receive the plan in the form of a PDF and Excel spreadsheet – this enables you to track your progress if you wish

Ø Introductory Guide – The guide will explain the important training principles behind changing your body and an explanation of how to use the plan.

Ø Exercise tutorial database – A list of 80+ video demonstrations and exercise cues to ensure you’re confident that you’re doing the exercises with proper form.

Ø Video demonstrations for the bonus accessory work (e.g. core, glutes) to show you what type of exercises you can be tailoring your plan with.