Weight-based
Your main engine — the thing that actually changes your shape. Pick one lifting plan that fits your week and kit.
I'm never going to pick your workout off an algorithm. Choose one of my ready-built plans, or build your own from scratch. Then I tailor it to your body, your kit and your week, and sign it off personally before it lands in your app.
See every exercise, animated — 2,100+ moves inside the app →
Here's how I put a week together: up to three tracks — one weight-based plan, a stretch & mobility track, and one alternative if you fancy it. Tap to pick below — take one, take all three, it's your call — then hit the green Continue bar and tell me about you. Whatever you pick, I tailor it to your body, kit and week and sign it off before it lands in your app.
Your main engine — the thing that actually changes your shape. Pick one lifting plan that fits your week and kit.
Move better, ache less, recover faster. Sits happily alongside any weight plan — most people should add it.
One of kettlebells, bodyweight, bands, HIIT, running or yoga — for variety, conditioning or a change of pace.
You don't have to take all three. One's plenty to start — add the others whenever you're ready.
Lifting is the engine that changes your body, so weights lead. Pick the split that fits your week; I fill in the exact exercises, sets, reps and progressions for your body and kit.
The classic muscle-builder. Push day, pull day, leg day, train each muscle hard, then let it grow while you hit the next. Scales from 3 days up to 6 as you progress.
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Push day, pull day, then legs finished with proper core work. Every session starts with two minutes on the bike to warm up and ends with stretches for everything you trained. Three focused sessions a week, nothing wasted.
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Two upper days, two lower. The best balance of strength and size for most people training four days a week, plenty of frequency, plenty of recovery.
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Hit everything, every session. Perfect if you can only train 2-3 days, you're coming back after time off, or you want the most from the fewest days.
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Chest day, back day, shoulders, legs, arms, the classic "bro split". One muscle group a day, trained from every angle, for when you're in the gym five days a week.
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Built around the big lifts, squat, bench, deadlift, press. Lower reps, heavier bars, real progression. Get genuinely, measurably stronger.
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10 sets of 10. A brutal, proven hypertrophy block for when you want to pack on size and you're not scared of volume. Run it 4-6 weeks and grow.
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Strong and fit. Heavy lifting paired with conditioning and a little running, so you build muscle and an engine at the same time. The best of both worlds.
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All you need is a pair of dumbbells. Three full-body days that build strength and shape without a gym membership — the perfect first plan.
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Upper/lower split, heavier work, smarter progressions. For when the beginner plan stops being hard.
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Hotel rooms, holidays, the spare room. A full strength week from one band that packs flat in any bag.
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Swings, squats, presses and carries — the kettlebell basics taught properly, from your very first session.
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Never touch the free-weights floor until you want to. Every exercise on a machine, with a seat and clear instructions.
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One pair of dumbbells, one band, zero excuses. The most home-friendly full plan in the library.
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Strength that respects your joints. Low-impact, properly progressed, built for training well into your 40s, 50s and beyond.
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Glute-led lower body twice a week plus a strong upper and core day — at home, around your life.
Choose this plan →The one nearly everyone should add. It's not an afterthought — it's how you keep training when everyone else is nursing a niggle.
Follow-along routines to loosen tight hips, shoulders and hamstrings, hit better positions under the bar, and bounce back faster between hard sessions. Run it as its own short day, or tack a few minutes onto the end of a workout.
Add this track →Choose one to sit alongside your weights — for variety, extra conditioning, or the days you fancy something different. All real exercises from the app library, never filler.
Swings, cleans, presses and carries. Build full-body power and a serious engine from a single piece of kit, brilliant at home or in the gym.
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Press-ups, squats, lunges and core progressions that get genuinely hard. Perfect for travel, hotel rooms, or the days you can't get to a gym.
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Constant tension that's easy on the joints and packs down to nothing. Great for building muscle, rehab work, and staying on plan when you're away from the rack.
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Short, sharp intervals and circuits that spike the heart rate and finish a session properly. Real fitness and work capacity without hours of steady cardio.
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Structured runs from your first 5K to a faster 10K, built to fit around your lifting instead of fighting it. Intervals, tempo and easy miles, all laid out for you.
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Flowing sequences to build mobility, balance and a bit of calm, the perfect counterweight to the heavy days and a kind way to spend a rest day.
Choose this track →Not sure how to combine them? You don't have to be.
Help me choose, answer 12 questions →Fancy designing the shape of your own week? Set the dials below. I'll take your blueprint, fill in the exact exercises, sets, reps and progressions for your body and kit, and sign it off before it's live.
Two ways, any time: swap or reschedule a session yourself in the app (drag it to another day, or pick a different ready-built plan), or just message me and I'll rebuild your block around what you fancy now. No "you're locked in for 12 weeks" nonsense. New goal, new injury, bored of a movement, tell me and it changes. See the app guide for the how-to.