12-week training & nutrition · Instant download
The exact 12-week split and nutrition setup I use to stay lean and add size. Every session, every set, every rep written out. Run it, then run it again heavier — it doesn’t expire.
Nothing hidden
Everyone else makes you pay before you see a single session. This is Push day, copied straight out of the plan — nothing trimmed. If it looks like something you'd follow, the other four are waiting.
What you're actually getting
Most plans sold online are mostly stock photos and three pages of actual programming. This is the opposite — every page does a job.
You never walk in wondering what you're doing today. Five training days a week written out in full — Push, Pull, Legs, Chest & Back and Arms — with the two rest days marked and rules for shifting sessions around shift work or uni.
Three four-week blocks. Each one tells you when to add load, when to add a set, and what to do with a lift that hasn't moved. This is the bit that separates growing from just turning up.
Works whether you're cutting or building. Protein, carbs and fats broken down, plus exactly what to change when the scale hasn't moved for a fortnight — which is the point most people quit.
Every recipe makes four to six portions on purpose — cook once, eat all week. Macros, cost per serving and a taste score on each, so you know what you're getting before you shop.
Bench angle, dip lean, where to pull a row to, when to stop a preacher curl. The cues that stop you wasting twelve weeks doing an exercise slightly wrong, plus tutorial links on the trickier movements.
The log is for the day-to-day — weight and reps, every set. The overload tracker is the bigger picture: your ten main lifts across all twelve weeks on a single page, with the deload weeks marked so you don't panic when the numbers dip in week five. Both are in every version of the plan.
Five pages mapping every exercise to a home alternative — a backpack, a set of bands and a chair covers most of it. It's a fallback for the odd week away or a gym closure, not a replacement for training properly. There's a note on how to make the sets hard enough when you can't load the weight.
Nothing in here needs a specialist machine. Barbells, dumbbells, cables and the standard machines every commercial gym has — PureGym, The Gym Group, your uni gym will all run it.
Not a 12-week rental
Most plans stop working the day you finish them, because they're just a fixed list of workouts. This one hands you the progression rules as well as the sessions — so when you hit week 12 you go back to week 1 with heavier numbers and run the whole thing again.
Based on where you actually finished, not a generic percentage. Lifts that flew go up, lifts that stalled get handled differently. No guessing and no starting from scratch.
Run it while building, run it again while cutting, using identical sessions and a different set of numbers. That's two completely different 12-week blocks out of one file.
Buy it once at today's price and you keep the improvements — new sections, extra recipes, anything I add later. No re-purchase, no upgrade fee.
Buy it once. Most people get three or four full rounds out of it before they've squeezed it dry — which works out at under a tenner a round.
Straight up
Pricing
One payment. Downloaded the second you pay. No app fee, no renewal.
12 weeks of programming
Training + nutrition
Launch price until 23 September · then £60
Made around your situation
Limited to 10 per month
Results
Same programming, different starting points. Photos taken in the same lighting, unedited.
[Short line in the client's own words — strength, weight, how clothes fit.]
[Short line in the client's own words.]
[Short line in the client's own words.]
Questions
It lands in your email straight away as a download. No waiting, no app to sign up for.
No. The first block deliberately keeps you two reps short of failure so you learn the lifts before you load them, and every session has written technique cues. If you've never set foot in a gym, take the Complete Edition so the nutrition side is handled too.
You run it again. The plan tells you exactly what weights to restart on, so round two is the same structure at heavier loads. Nothing expires and there's nothing to renew — you own the file, and you'll get any future versions free.
The plan is the programme. Coaching is the programme plus me checking your form, adjusting your calories every week and holding you to it. If you know you need accountability, go for coaching instead — you'll waste less money.
It's written for a full gym, and that's how you should run it. There is a home swap for all five sessions in the plan — a like-for-like alternative for every exercise, using a backpack, bands and a chair — but that's there for the weeks you're away or the gym's shut, not as a way to run the whole twelve weeks from your bedroom. If you've got no gym access at all, take Built For You and tell me what equipment you actually have.
Yes. The training principles don't change, and the nutrition section walks you through setting your calories off your own weight, height and age.
Digital downloads can't be returned once you've opened them, and you'll confirm you understand that at checkout. That's exactly why a full session is on this page — read it properly before you buy so there are no surprises. Anything goes wrong with the file itself and I'll sort it.
You've seen a full session. You know what the other four look like. Go and train.