Tier · online
Lifestyle
$300 a month
- A program written for you, rewritten every fortnight
- A meal plan: training-day and rest-day options
- Weekly check-in with a written reply
- Daily habits tracker
- Messages answered within a working day
Tier · a date on the calendar
Athlete
$300 a month
- Everything in Lifestyle
- Programming built around a show, a meet or a season
- A session a week, in the gym or on video
- Posing sessions included
- Priority replies
Tier · your shape
Other
$300 a month
- Coaching shaped to the goal you bring: rehab, a return after time off, a goal that fits neither box
- The program, the meal plan and the check-in, as you need them
The term is yours to choose
the same on every tier| Term | You pay | You get | Works out at |
|---|---|---|---|
| 12 months | $3,600, twelve months at $300 | 14 months of coaching — two free | $257 a month |
| 6 months | $1,800, six months at $300 | 7 months of coaching — one free | $257 a month |
| Month to month | $300 a month | a month at a time, stop when you like | $300 a month |
The programs behind them
written in weeks, rewritten every fortnight| Program | For | Weeks | Days a week | A day looks like |
|---|---|---|---|---|
| Strength Foundations | People new to the barbell | 6 | 3 | Goblet squat 4 × 8 · Romanian deadlift 3 × 10 · reverse lunge · farmer carry |
| Conditioning Block | People who want to last longer, not lift more | 4 | 4 | Bike intervals 10 × 40 s · kettlebell swings · a tempo run on Thursday |
| Upper / Lower Hypertrophy | Intermediates adding muscle | 8 | 4 | Bench 4 × 6-8 · chest-supported row 4 × 10 · sets added every fortnight, a deload in week 8 |
Every line carries sets, reps, rest, how many reps to leave in the tank, and an alternative for when the machine is taken.
The check-in
Twenty questions, the same every week: weight, sleep, mood, energy, stress, hunger, soreness, how the food went, water, drinks, digestion, wins, struggles, a question for your coach, one thing to focus on next week, and two photos that nobody but your coach sees.
It takes four minutes. The reply takes longer, and it is written by a person.
The daily log
Sixteen taps before bed: steps, water, sleep, protein, veg, whether you trained, mood, energy, hunger, cravings, drinks, screens off, bedtime, wake time, stress, a note. We read the week as a grid, with the gaps left as gaps.