14 questions · about 6 minutes · no spam, no follow-up calls.
Just first name. Your email is how Pete gets your plan back to you — and if you have to stop part-way, it's how he can pick it up with you. Nothing is sent to you automatically.
Pick the one closest to where you're heading. We'll fine-tune later.
No judgement — just so the plan starts in the right place.
The plan is built around exactly what you've got.
This is the one that decides whether your plan is any use. If it is not here, it will not be in your programme.
The big stuff
Free weights
Cardio
The small stuff
Nothing here that you have? Tick nothing and say so below — there are 560 exercises that need no kit at all.
Stand in the doorway and take two or three wide shots — I need to see what is there, not how tidy it is.
Send them whenever — finishing this form does not depend on it.
No problem. I’ll remind you once, and I will not guess at your kit in the meantime — a plan built on the wrong equipment is worse than waiting a day.
Weights sessions — this is the lifting programme. Cardio and stretching come next, as their own days, so do not count those in here.
Be honest — better to consistently hit 3 than miss 5.
The days you just picked are your weights sessions. Cardio and stretching are separate — if you want them, say so here and I’ll put them on the days your programme leaves free, so nothing clashes.
It decides which version of a plan you are offered — some are written specifically for women. Nothing else on this form changes, and you can skip it.
50 ways to shape a programme. Pick up to 3 and I build your plan around them, or leave it blank and leave it to me — each one maps the muscles it works. Your kit, where you train and your stretching are already sorted from what you told me, so there is nothing about equipment here to trip over.
1 Your programme — pick one
Pick the one that matches what you actually want out of the next few months.
Needs
How the week is divided up. If you have no strong feeling, three days full body is the one that suits most people.
Fitness work. The engine rather than the weights room, though most of it still uses kit.
Resistance training to make you better at the sport — not the sport itself. You still train with your club; this is the gym work that holds the rest of it together.
Needs machines, an exercise ball or loose plates
Written for a particular starting point rather than a particular goal.
2 Focus areas — up to three, on top
Extra work on one area, added on top of your programme. This is where you tell me what you actually want to bring on.
Needs a mat, an ab wheel or an exercise ball
Tap the days you'd realistically train. You can change this later in the app.
Pick a day you're consistently at home / can step on the scales same time. Most pick Monday morning. We'll send a weekly check-in reminder for this day.
Honest is best. None of this is shared with anyone.
Your weight — in whatever you think in.
Old back issue? Dodgy shoulder? Surgery? Pregnant or post-natal? Heart condition? Tell me here — I work around it, and we can chat further if it matters.
Two quick ones — totally optional. The body comes first, supplements are bonus.
Bespoke food plan built around the food you actually like. Skip this and we just focus on training.
Pick the closest starting point — it tells me where to begin. Your actual plan gets built around your body, your goals and the food you actually eat.
Standard PAR-Q. Please answer honestly — anything ticked means we have a 2-min chat before I build the plan.
Here's what I've got. Tap any line to jump back and change it. When you send this, it goes straight to Pete — he reviews your answers and updates your plan in the app, usually within 48 hours.
This goes straight to Pete. He reviews your answers and updates your plan in the app, usually within 48 hours. See our Terms, Privacy Policy & Refund Policy.
