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The 12 Week Programme
Twelve weeks of training and nutrition, built around the week you actually have. Written personally by me, a pilot who knows exactly what a changing schedule does to a plan.
Is this you
You are very good at what you do. And somewhere in the last few years, your body stopped keeping up with the rest of you.
You have started before. The plan assumed fixed days, quiet evenings and a kitchen you actually cook in. It lasted three weeks. The frustration lasted longer.
You do not need motivating and you do not want managing. You want to know the plan is right, so you can stop second guessing it and get on with it.
You want twelve weeks that fit the life you have, not the one the plan imagines.
If what you need is someone checking in on you every day, that is 1:1 Coaching, and it is here.
What you get
Everything you need. Nothing you do not.
The 12 Week Programme
- ✓A twelve week programme written by me from your questionnaire, with warm ups and mobility built into every session
- ✓Every workout live in the app, with a session guide and a technique breakdown video for each exercise, so you never have to guess a movement
- ✓Every set logged. Walk up to the bar knowing exactly what you lifted last time and what to beat
- ✓Your Numbers page: calorie target, protein target, expected rate of progress and your twelve week goal, all worked out for you
- ✓The V1 food framework plus three guides: running a calorie deficit, the foods and meals that make it easy, and quick meals for the nights you have no time
- ✓A written check in at week six and a written wrap up at week twelve, with an honest read of what happened and what to do next
- ✓The upgrade credit: move up to 1:1 Coaching within two weeks of finishing and your first fortnight is on me
Not included
- Voice notes, chat or WhatsApp access to me
- Fortnightly adjustments to the programme
- The full Game Plan document that 1:1 clients receive
- Daily meal plans or managed meals
- Sleep, mindset and supplement guidance
- Any guarantee of results
Those are what 1:1 Coaching is for. This plan gives you the structure. Coaching adds the support.
£200, paid once. In your app within three working days of your questionnaire.
Food
The tools to eat well, wherever you are.
Your calorie and protein targets are worked out for you. These three guides are how you hit them without a meal plan telling you what to eat on Tuesday.
The Calorie Deficit Guide
How to set a deficit that actually works, how to run it week to week, and what to do when a trip, a wedding or a bad week gets in the way. The maths, explained once, properly.
The Food Guide
The foods, the meals and the swaps that make your numbers easy to hit. What to reach for, what to build a plate around, and how to order well when someone else is cooking.
The Quick Meals Guide
For the nights you have fifteen minutes and no plan. Meals you can make from what is in the fridge, that hit your protein and do not need a recipe.
No daily meal plan and no managed meals. You get the numbers and the tools to eat well anywhere, and you keep your life.
All three guides are included in the £200. Nothing extra to buy.
The app
Your plan lives in an app, not a PDF.
Every session, every set and every number, in a custom app built around the way you actually train.
Know exactly what to beat
Every workout is logged as you go. Walk up to the bar and the app shows you last session's weight and reps, so you are always lifting against a number, not a memory.
Progress you can see
Twelve weeks of lifts, bodyweight and habits in one place. You see the trend, not a guess, and so do I when your week six update lands.
Sleep, steps and food alongside your training
Log your weight, steps and sleep in the same app as your sessions. The full picture of your week, in one place, without juggling three other apps.
Any gym, any city
Your whole plan is on your phone. Open the app and the next session is waiting, with the warm up, the swaps and a technique video for every movement already there.
Works on iPhone and Android. Set up takes a minute.
How it works
Five steps, start to finish.
Buy the plan
Payment is taken at checkout. You are sent straight to the questionnaire.
Complete the questionnaire
About ten minutes, done in one sitting. Everything I need to build your plan is in it.
I build it
Personally, from your answers, within three working days of receiving your completed questionnaire.
It appears in the app
With a short written note from me explaining the thinking behind it, so you know why each session is where it is.
Week six, week twelve
A written check in at week six, a written wrap up at week twelve, and the upgrade offer if you want to keep going.
Fourteen day right to cancel from the day after purchase. Details in the questions below.
Choose your edition
Two editions, one price.
You pick yours on the questionnaire.
Muscle Building
For building size and strength. Progressive strength work across the twelve weeks, with your calories set to support growth.
Lean and Strong
For losing fat while keeping and building muscle. Strength training that holds on to what you have, with your calories set to a steady deficit you can live with.
Running Add On
Running sessions written into your week alongside your strength work. Choose your track on the questionnaire.
Tick the Running Add On at checkout and it is added to the same payment.
Add running →- First 5k. For getting from nothing to the finish line.
- Get Faster. For a quicker 5k, 10k or half marathon.
- Fitter Runner. For making running feel easier and something you keep.
What I need from you
Ten minutes of honest answers.
The plan is only as good as the questionnaire. It takes about ten minutes and I read every answer before I write a single session. Here is what it asks.
- Your age, height and weight
- Your main goal, and what would make the twelve weeks worth it
- Your training history and where you are starting from
- The days you have, how long each session can be, and what you have access to
- Anything you need to avoid
- If you add running: what you run now, a recent time if you have one, and the event and date if there is one
There is also a health section. It asks about injuries, conditions and anything you have been prescribed. That is a disclosure so I can build around it. I do not prescribe, dose, adjust or advise on medication, and those decisions stay with you and your doctor.
Who is building it
I am an airline pilot and a Level 3 qualified personal trainer.
I coach professionals whose schedules look like mine.
After twelve weeks
Two options at the end.
Renew with a new plan, built from where you are now rather than where you started.
Or move up to 1:1 Coaching. Do it within two weeks of finishing and your first fortnight is on me.
The people who do best are usually the ones who start with structure and add support once they know they will use it.
Questions
Good. Here are the answers.
Twelve weeks, built for your week, written by me. Start when you are ready.