Instead of adapting an off-the-shelf program to you, I build a plan around your goal and your circumstances; then I update that plan at regular intervals, looking at the logs we have.
A training program is not a list of exercises written one under the other. It is a series of decisions about what will be done, why, in what order, and how much. Most of those decisions are invisible; only the result shows. I try to keep those decisions visible.
First I establish where you are. Before writing a program I need to know five things: what your goal is, what you have done before, how many days a week you can genuinely commit to, what equipment you can reach, and whether you have any constraint that affects training. These questions are not a formality; the answers set the frame of the program. Writing a four-day program for someone who can commit to two days is not writing a good program.
Then I build the frame around the goal. Exercise selection, how weekly volume is distributed, and the rule by which load increases all come out of that frame. There can be more than one correct solution for the same goal; what decides it is which one is sustainable under your circumstances.
We log the execution. When weight, reps and effort are not recorded, all that is left is impression — and impression is weak ground for updating a program. The real point of logging is not discipline; it is that the next decision rests on data.
I update the program with a reason. The answer to when I will change a program is not "when you get bored". I change it if progress has stalled, if the movement has not settled technically, or if something in your circumstances has changed. If none of those apply, leaving the program as it is is also a decision — and usually the right one. A program that changes often does not produce progress; it just keeps you busy.
I also tell you what I do not do. I do not prepare personalised nutrition plans; that is a dietitian's authority. We can talk about a general nutrition framework, and I refer you to a specialist when needed. In cases involving pain, injury or anything requiring a diagnosis, coaching is not the right address; a medical assessment comes first. Competition prep is not my field either.
I prefer to keep expectations clear from the start: this approach does not promise fast results. What it promises is that you know what you are doing each week, and why.
Your goal, your training history, how many days a week you can commit to, the equipment you have access to, and any constraints that affect training.
Exercise selection, weekly volume distribution, and the progression rule are set according to your goal. Every choice has a reason, and that reason is written down.
You log your training: weight, reps, effort. Those logs are the input for the next step.
We look at the logs; we see what is working and what has stalled. The program is updated accordingly — the reason for every change is clear.
There are three duration options. For a structured outcome I recommend the 12-week package: the first weeks go into adapting and settling technique, and change becomes visible after that.
You can write before you buy. If I do not think this is a fit for you, I will say so plainly.
Delivery and refunds
Initial assessment, a program written for you, and one revision. Ongoing check-ins and communication are not included in this package.
$60
Founding client price: $50
Payment is completed via Gumroad, in a new tab.
Initial assessment, a program written for you, a reasoned revision every 3 weeks, and regular communication throughout. The package I recommend most.
$145
Founding client price: $120
Payment is completed via Gumroad, in a new tab.
A continuation of the 12-week package. The stretch of time where longer-term progress planning becomes possible, once the habit is established.
$235
Payment is completed via Gumroad, in a new tab.
You can write before you buy. If I do not think this is a fit for you, I will say so plainly.