PETEGAWTRYYour bespoke 5-day plan
Built around your goal, your gym kit and your training history. Mon–Fri training, Sat–Sun rest. Sets, reps, rest times and tempo on every exercise.
Your start pack
Welcome to online PT.
Right, you're in. I've put your plan together, set up your app, scheduled your check-in, and your place in the PG League is live. Read this once, follow the four jobs in your first 30 minutes, and you're properly off the ground. Anything weird, fire it straight back at me — that's what I'm here for.
What I've already done for you
Here's what's in your account right now.
You don't need to set any of this up — it's already live on your profile. Open the app and you'll see it all waiting.
Your starter nutrition plan
A sensible template that matches your training goal — sits on your Nutrition tab. Tick foods off as you eat, swap anything you don't like, log water as you go.
Habits that track themselves
Sleep, water, steps and a daily weigh-in — pre-loaded as habits. Tap once a day to log; the streaks do the motivating for you.
Weekly check-in scheduled
Opens automatically on your chosen day. Weight, optional photos, optional measurements, a one-line note on how the week felt. Two minutes, max.
Your PG League slot, reserved
Your initials (or name — your choice) hit the board with your first session, weigh-in or photo. Divisions, badges, real medals for monthly champions, and the studio TV shows who's top. How you win →
Direct line to me, open
Chat in the app comes straight to my phone. No bots, no middleman, no canned replies. Ask anything — a swap, a niggle, a wobble at the weekend.
Do these four things
Your first 30 minutes.
Knock these out in order and you're properly set up. None of them take long, and you only do them once.
1
Open the app & log in
Your login email has the link: open app.pg-fitness.co.uk, sign in, then add it to your home screen and it lives there like any other app. iPhone and Android both work.
2
Log your first weigh-in
Two seconds on the scales, tap it into the app. It sets your starting point for the weight board (which only ever shows % change, never your actual weight) — and it's your first PG League points banked.
3
Fill in the supplements form
Quick one — tell me what you currently take, what you're open to, and any budget. I'll build a sensible stack around it (if you want one). Honest answers only; no judgement.
4
Learn how to win
Training here is a game — every session, weigh-in and habit scores PG League points. Read the rules once so you know how the week works, then go take somebody's crown.
The rhythm
What your week actually looks like.
Different goals, different splits — but the shape of the week is the same. This is how it sits when you settle in.
Weigh-in
Post-pee, pre-coffee. Step on the scales, tap your weight into the Habits tab, get on with your day. Two seconds. This number is what the leaderboard uses.
Training days
Open "Today's schedule", tap the workout, watch any demo videos you need, log each set as you go. Tap the green checks. Finish workout. Done.
Habits + food log
Tap your sleep, water, steps. Tick foods off your nutrition plan as you eat them. Two-second taps; the streaks and graphs do the rest.
Rest & recover
Off the iron, on with life. An easy walk is brilliant. Decent sleep is non-negotiable. If a session got missed in the week, do it now and log it — order isn't sacred.
Check-in
The app opens it automatically on your day. Weight, a quick note, optional photos and measurements. Hit submit. I read every single one personally and reply in chat within 24 hours.
The table drops
The weekly PG League race resets every Monday. Win your division's week and you bank a star toward the monthly medal. The live board is at /league, and the studio TV shows who's top. Want your full name up (not initials)? Just tell me.
Everything else
The full library, one tap each.
You don't need to read any of these today. They're here for when you want them.
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The full app guide
Plain-English walkthrough of every screen. Logging workouts, demos, food, check-ins, messaging, progress graphs. Bookmark this one.
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The PG League
Points, divisions, 17 badges, real medals for monthly champions, and the Beat Pete bounty. This is how training here becomes a game — and how you win it.
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Supplements form
Tell me what you take, what you'd be open to, your budget. I'll build a sensible stack — or confirm what you've got is plenty.
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Free books library
Six free PDFs — Eating Out, Hand Portioning, Calorie Guide, Keto Recipes, Intermittent Fasting, Menopause. Use them as cheat sheets.
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How your workouts are built
The thinking behind your split, your sets and reps, and how I progress you week to week. Read this if you like knowing the why.
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Email me direct
Chat in the app is the fastest line. But if you'd rather email — pete@pg-fitness.co.uk gets straight to my inbox. I read every one.
One last thing — be honest with me.
The whole reason I do online PT (and not just in-person) is the data. Log the numbers you actually hit, not the ones you wish you hit. Log the days you missed. Tell me when something hurts, or when your head's not in it, or when the plan isn't landing. That's exactly when I earn my keep.
I'd rather see a real bad week than a polished good one — because a real bad week tells me what to change. A polished good one tells me nothing.
— Pete