A proven system to build muscle, drop fat, and lock in your form fast. Twelve weeks of online coaching built entirely around your physique, your schedule, and your setup.
Twelve weeks with your progress and obstacles reviewed every single week, and a direct line to your coach whenever something comes up.
Duration
12 weeks
Format
Online coaching
Group Calls
Weekly group call — progress and obstacles reviewed
1:1 Calls
As needed, for precise adjustments
Direct Phone Access
✦ Included — a direct line to your coach
Weekly Notion Targets
✦ Included — your week laid out, target by target
Training
Form first. Then we load it.
Nothing heavy goes on the bar until the movement is right. Once it is, the weight climbs and the reps drop.
Training Plan
Fully customised to your physique, goal look, experience, schedule, and home or gym setup
Form Mastery Phase
First 8 weeks: 2 working sets at 10–12 reps to true failure. The first set of every exercise is reviewed by video on WhatsApp.
Progression
Once form is confirmed, weight increases and reps drop to 6–8 for strength and growth
Cardio Protocol
Incline treadmill at 12 incline, 3.5 speed, plus a minimum 10,000 steps daily
Nutrition
Built around your plate.
Whole foods, timed intelligently, adjusted weekly to whatever your progress is actually doing.
Meal Plan & Tracking
Daily calorie tracking in MyFitnessPal, adjusted weekly to your progress
Nutrition Strategy
Carbs timed around training, kept minimal on rest days, fiber and fats away from your lift window
Whole Foods System
Minimally processed, nutrient-dense base of lean protein, quality carbs, healthy fats, and fiber
Restaurant Protocol
Lean meat and vegetables, rice or potatoes swapped for grilled vegetables
Accountability & Habits
Someone is watching the numbers.
Check-ins twice a week, standards that are not up for negotiation, and a weekly review that catches a stall before it becomes a month.
Progress Check-Ins
Photos every Monday and Thursday — fasted, on waking — reviewed weekly
Daily Standards
1.5 gallons of water daily and 6–8 hours of sleep, treated as non-negotiable
Habit System
Hydration, steps, sleep, and routine built into your week
Mindset & Identity
Reinforced in weekly calls
Weekly Review
Strength, body composition, visual change, and adherence assessed
Program Phases
Foundation and acceleration, done properly.
Twelve weeks covers the two phases that change how you look and how you lift. Refinement gets started if the timeline allows — sustainability sits on the 6-month track.
Phase 01
Foundation
Weeks 1–8
Form mastery, daily standards, and the whole-foods base. Every first set reviewed by video until the movement is right.
Phase 02
Acceleration
Weeks 9–12
Weight goes up, reps drop to 6–8. Progressive overload with nutrition adjusted weekly to your rate of change.
Phase 03
Refinement
Begun, time permitting
Conditioning and shaping work is started if your progress and the twelve weeks allow for it. Not guaranteed on this track.
Phase 04
Sustainability
Not included
The lock-in phase — habits become identity — is part of the 6-month elite track.
Best For
Men who want a proven system and want it now.
The 3-month track is for men who want to build muscle, drop fat, and lock in their form fast — with a coach on the other end of the phone the whole way.
01
You Want Visible Change Fast
Twelve weeks is enough to look and lift noticeably different. That's the goal here — momentum you can see.
02
You've Never Been Coached on Form
Eight weeks of video-reviewed sets fixes what years of guessing in the gym did not.
03
You Want Structure, Not Guesswork
Weekly Notion targets, tracked calories, and a review every week. You always know exactly where you are.
04
You Want to Start Before Committing Longer
Plenty of clients start here and extend into the 6-month track once they see it working.
The Investment
Twelve weeks of 1-on-1 coaching.
$1,200
USD · 12 Weeks
Fully customised training and nutrition, weekly group and as-needed 1:1 calls, direct phone access, and the results guarantee.
The Promise
Results are 100% guaranteed.
Commit fully, and if you do not see measurable progress in the time given, coaching continues at no extra cost until you do.