A 12-week gym plan that follows on from The Foundation Programme containing upper and lower workouts 4 days per week that take no longer than 1 hour.
A physical workout planner that provides simple, structured, muscle-building workouts.
Ditch the fitness apps. Grab a pen. Build your dream body.
No scrolling, no subscription fees, and no notifications.
Pre-Built Programmes: Zero guesswork, results-driven, beginner-friendly.
Exercise Guidance: Videos to perfect your form.
Tactile Progress: Open up, track, and transform your physique.
This is for those who:
Have completed The Foundation Programme or have 6 months - 2 years of recent muscle building training
Are overwhelmed by fitness advice
Struggle with consistency
Prefer physical tracking to apps
Don't want to spend hours researching
What's included:
A complete 12-week programme
Alternative exercises
Progression system
Access to exercise demonstrations
Built-in progress tracking
Helpful tips, information and motivation
How the system works:
Follow the workouts
Log your performance
Progress over time
FAQs
What equipment do I need?
Most gyms will have the equipment and machines you need for each exercise. If any specific equipment is missing, alternatives are provided for each exercise.
Is this beginner-friendly?
Yes - these programmes were specifically designed to help beginners build muscle
Do I need an app?
No, the programmes are physical journals, laid out ready for you to track. There are some QR codes embedded that take you directly to our online content.
How long are the workouts?
Workouts are designed to be no more than 1 hour.
Is this suitable for women?
Yes, all our programmes are complete programmes for everyone. No muscle group will be left out!
