(Personal Training)
Personal Training Method
The 1-on-1 personal training process, written down so you can run it on yourself. Assess, plan, progress and adjust like a coach would.
- All levels
- 8 lessons
- Gym or home
$47one-time
(Muscle Building)
Muscle Building Program
Muscle grows when you train hard enough, often enough and recover well. You will learn how many sets each muscle needs, how close to failure to train, how to progress with double progression and how to eat and sleep so the work turns into size.
- Beginner to intermediate
- 8 lessons
- 6 workouts
- Gym or home
$47USD, one-time payment
- Delivered by email within minutes
- 7-day money-back guarantee
- Secure payment by Stripe
What you will be able to do
- Set weekly sets per muscle and train close enough to failure
- Follow an upper/lower or full-body split with exact sessions
- Progress with double progression and reps in reserve
- Eat and recover in a way that supports growth
Who this program is for
- Beginners who want to build their first real muscle
- Lifters who have stopped growing
- People who want a clear split with exact sessions
(Curriculum)
The 8 lessons
In a deliberate order. Each lesson explains the why, gives you the session or the tool, and ends with an assignment.
- 01
Start here: how this program works
You will know what the eight lessons cover, what equipment you need, and whether to check with a doctor before you start.
- 02
What actually makes muscle grow
You will be able to explain the three drivers of muscle growth and rate any set by its reps in reserve.
- 03
How many sets, and which exercises
You will be able to set a starting weekly volume for each muscle and pick exercises that fit your body and equipment.
- 04
The upper/lower split: four days a week
You will be able to run a four-day upper/lower routine with exact exercises, sets, reps, rest and effort targets.
- 05
The full-body option: three days a week
You will be able to run a three-day full-body routine and choose between it and the upper/lower split.
- 06
Double progression: when to add weight
You will be able to use double progression to decide, session by session, when to add reps and when to add weight.
- 07
Eating, sleeping and recovering to grow
You will be able to set up a small calorie surplus, reach a sensible protein target and protect the sleep that lets you recover.
- 08
Your 12-week hypertrophy block
You will be able to write a 12-week training block with effort targets and deload weeks planned, and repeat it on your own.
What is included
- 8 complete written lessons
- 6 workouts in tables with sets, reps and rest
- Gym and home options for every exercise
- An assignment at the end of every lesson
- Printable, or save any lesson as PDF
- Lifetime access, including future updates
How you receive it
Right after payment you see your access button, and the same personal link is emailed to you. Open it on any device to read every lesson. There is no account and no password to remember.
Lost the email? Use Resend my access and a new link arrives in minutes.
Before you start. This program is general fitness education, not medical advice, physiotherapy or a personalised prescription. If you have a heart or blood pressure condition, an injury, are pregnant, or take medication that affects exercise, check with your doctor first. Stop if you feel sharp pain, dizziness or chest discomfort. Read the health and safety notice.
(Best value)
Want all six programs?
The Complete Program includes this program and the other five, 48 lessons in all, for $147. That saves $135 against buying them one by one.
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(Group Fitness)
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