Here's what you get
Expert tips
Coaching cues that work.
7-day program
A full week, planned for you.
Nutrition timing
Eat to match your training.
Supplement protocol
What to take, and when.
Gym & home plans
Train anywhere.
Cutting guide
Lean out without losing muscle.
Mass guide
Build serious size.
Best exercises
The lifts that matter most.
Choose your training level
Just starting out or chasing a new PB? The guide includes a progressive program matched to your experience — from a 3-day whole-body plan to a 6-day split.
8 tips to ultimate growth
HIIT
Burn fat, protect muscle.
Slow-wave sleep
Recover and grow overnight.
Progressive overload
Add load over time.
Body-fat & testosterone
Train for hormonal balance.
Nutrient timing
Fuel around training.
Post-workout fuel
Refuel for recovery.
Amino acids
Support muscle repair.
Consistency
The real secret to growth.
Training: everything you need to know
How often should I train?
For most people, 3–5 sessions a week is the sweet spot — enough stimulus to grow, with enough time to recover. The guide includes progressive programs from a 3-day whole-body plan through to a 6-day split.
How do I plan my week?
Structure your week around the lifts or muscle groups you want to prioritise, and keep at least one full rest day. The guide's 7-day program lays it all out for you — gym and home versions included.
Should I do cardio?
Yes — cardio supports conditioning, recovery and fat loss. Short HIIT sessions are the most time-efficient way to burn fat while protecting muscle, and the guide shows you how to slot them around your lifting.