Tell me
about yourself
Your training is built differently depending on your physiology and goals
♂
Male
Strength and size programming
♀
Female
Physique and sculpt programming
What are you
training for?
Pick what matters most right now
💪Build MuscleHypertrophy-led
⚡Get StrongerCompound-first
🔥Lose FatRetain and lean out
⚖RecompositionBuild and lean simultaneously
✦Tone and SculptDefinition and shape
🍑Build and LiftGlute and lower focus
🔥Lose FatLean and defined
💪Get StrongStrength-first
Where do you want to focus?
Age and
Experience
This shapes how hard we push and how we programme your recovery
28
26-35 - Prime Training Years
High tolerance, excellent recovery - we can push hard and progress fast
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How long have you been training consistently?
🌿
Beginner
Under 1 year - building your foundation from the ground up
📈
Intermediate
1-3 years - solid base, ready to push harder and smarter
🔱
Advanced
3+ years - experienced, needs progressive overload and periodization
How many days
can you train?
Be honest with yourself - consistency beats intensity every time
2x
Twice a Week
Full Body - Full Body
Two solid sessions beats five skipped ones
3x
Three Days
Upper - Lower - Full Body
The sweet spot for most people managing a full schedule
4x
Four Days
Upper - Lower - Upper - Lower
Optimal frequency - hits everything twice per week
5x
Five Days
Push - Pull - Legs - Upper - Lower
High volume, high commitment
Here's your
first block
6 months. Periodized. Built around you.
-
Your first 6-month block progresses through 3 phases, each building on the last. Foundation comes first.
