Plans
Pick your plan
Training and nutrition that work together. Start with one, stack both when you're ready.
Fitness plans
Fitness · Starter
Strength Foundations
8-week, 3-day full-body barbell program for new lifters.
- ✓Printable PDF + app tracker
- ✓Exercise demo videos
- ✓Auto-progressing weights
Weekly workout
- MonSquat 3×5 · Bench 3×5 · Row 3×8 · Plank 3×30s
- WedDeadlift 3×5 · Overhead press 3×5 · Pull-ups 3×AMRAP
- FriSquat 3×5 · Bench 3×5 · RDL 3×8 · Farmer carry 3×40m
Fitness · Popular
Hypertrophy 12-Week
4-day upper/lower split with progressive overload and deload weeks.
- ✓Everything in Starter
- ✓Weekly volume tracking
- ✓Monthly form-check video review
Weekly workout
- MonUpper push: incline press, dips, lateral raises, triceps
- TueLower quad: squats, leg press, split squats, calves
- ThuUpper pull: rows, pulldowns, rear delts, curls
- SatLower hinge: RDLs, hip thrusts, leg curls, core
Fitness · Pro
Cut Protocol
8-week fat-loss block: strength to keep muscle, conditioning to burn fat.
- ✓Everything in Popular
- ✓5-day program + conditioning finishers
- ✓Bi-weekly coach check-in
Weekly workout
- MonFull-body strength + 10-min EMOM finisher
- TueZone 2 cardio 40 min + mobility
- WedUpper strength + sled/bike intervals
- FriLower strength + kettlebell circuit
- SatHIIT 20 min + core
Nutrition plans
Nutrition · Starter
Macro Blueprint
Custom calorie and macro targets with a simple daily meal template.
- ✓Personal macro calculator
- ✓Weekly grocery list
- ✓40 quick recipes
What you'll eat
- DailyBreakfast · lunch · dinner · 1 snack hitting your macros
- WeeklyAuto-adjusted targets based on your weigh-ins
Nutrition · Popular
Performance Fuel
Meal timing built around your training days and rest days.
- ✓Everything in Starter
- ✓Pre/post-workout meals
- ✓Training vs rest-day macros
What you'll eat
- TrainCarb-forward pre-workout, protein + carbs post-workout
- RestLower carbs, higher fats, steady protein
- WeeklyMeal-prep guide for 5 days in 90 minutes
Nutrition · Pro
1:1 Nutrition Coaching
Fully custom meal plan with weekly check-ins from a real coach.
- ✓Everything in Popular
- ✓Weekly coach check-in
- ✓Unlimited plan adjustments
What you'll eat
- Week 1Food audit + custom meal plan built for you
- WeeklyCheck-in, macro audit, and habit targets
- MonthlyProgress review and plan rebuild