questions.
Buying
How do I pay?
By card or PayPal. Sales tax or VAT is added at checkout where the law needs it.
How do I get the plan?
The PDF lands in your email within a minute. The download link keeps working, so you can get it again any time.
Is it a subscription?
No. You pay once and keep it.
Men's or women's edition?
Use the Men | Women switch at the top of the page. The women's edition has its own training days, with more sets for glutes and legs, its own calorie tables and starting weights, and a page of women's notes. Glutes is women's only.
Can I get a refund?
Yes. If the plan is not for you, email us within 30 days for a full refund.
How do bundles work?
Any two plans are $59: open 'any two' and pick your pair before you pay. All of them are $149: the six men's plansall seven plans, 40+ included.
The plans
I've never been to a gym. Which plan?
Lean if you want to lose fat, gain if you want to put weight on. Both start with two easy weeks that teach every move.
How long is a session?
35 to 70 minutes, rest included. Weeks 1 and 2 are shorter. Each day in the PDF says how long it takes.
What happens after 6 months?
Run it again from the weights you finished on, or move to another plan.
Do I need supplements?
No. The only one the plans mention is creatine, and it is optional.
Are there exercise videos?
Not yet. Every move has its own page with the start and end position, short steps and what to watch for.
Training
What does failure mean?
The last rep you can do with clean form. The plans write those sets in red.
Is training to failure safe?
On the sets we mark, yes: moves where a missed rep simply stops, like machines, curls, push-ups and hip thrusts. Squats, bench presses and deadlifts always stop short.
I feel pain. What do I do?
Soreness in the first weeks is normal. Sharp pain is not: stop that move. Each plan has a page on pain and when to see a doctor.
Food
Do I have to weigh everything?
For the first weeks, yes. After a while you will know what 175 g of chicken looks like.
I don't like one of the foods.
Each plan has a swaps page: swap a food for anything on its line, in grams.
Can I eat out?
Yes. There is a page for eating out and drinks.
Women, and over 40
Should I train around my cycle?
The evidence doesn't support changing the plan around your cycle. The women's notes have a simple rule for bad days.
Can I use a plan while pregnant?
No. After giving birth, see your doctor before you start.
I'm over 40.
Take the 40+ plan. It has longer warm-ups, joint-friendly moves and swaps, and every set stops 2 to 3 reps short. $39.