This is a one-off, fully personalised training and nutrition programme, built specifically for you.
It is designed for people who want clear structure and direction, but do not require ongoing coaching, check-ins, or accountability.
The programme is created once, based on the information you provide from an in depth questionnaire, and delivered in full. There is no ongoing support or follow-up included.
Please take your time with the form and include anything that you think is relevant to your goals, health, barriers, schedule and lifestyle.
What is included
A personalised training programme tailored to your goals, experience, and recovery capacity.
Clear nutrition guidance aligned to your training and lifestyle with an example meal plan, bespoke to you, and guidance on how to rotate for variety without going off track.
Practical guidance on execution, progression, and consistency with your training and lifestyle.
A framework you can follow independently without ongoing input.
Programme structure and scope
This programme is built as a 12-week block.
It is designed to be followed consistently over that period, with clear guidance on progression, and when to adjust variables. It is not intended to be changed frequently for novelty.
The focus is physique development and body composition, including muscle gain, fat loss, or recomposition, depending on your goals and starting point.
This option is not designed for performance peaking, competitive sport preparation, or strength expression phases that require ongoing cycle-to-cycle adjustment. If your primary goal is performance-led or event-specific, 121 coaching is the appropriate route and I am confident I can support you with these.
For physique-focused goals, progress comes from applying the same principles consistently rather than constantly changing the plan. Please accept that if anything changes with your schedule or lifestyle, progress may slow down from any forecasted outcome.
Who this is for
This option is suitable if you;
Can follow a plan without external accountability.
Want clarity and structure rather than ongoing support.
Are comfortable managing execution and consistency yourself.
Prefer a one-off purchase over a monthly coaching commitment.
Who this is not for
This is not suitable if you;
Need regular feedback, adjustments, or don't have time to assess your own progress following the guidance and frameworks.
Need help staying consistent week to week.
Are dealing with complex injuries or medical considerations.
Are looking for ongoing access to me.
Important expectations
This is not a lower-priced version of coaching.
There are no check-ins, progress reviews, or private messaging included.
The value is in the quality of the personalised programme, but you will learn everything you need, to go it alone long after your 12 week block.
How this compares to 121 coaching
1 to 1 coaching includes ongoing oversight, regular adjustments, and direct support.
This programme provides a personalised starting point, built once, for independent execution.
Before you purchase
After payment, you will be asked to complete a detailed onboarding form.
This form is essential. It allows me to build your programme properly based on your training history, goals, schedule, preferences, and any relevant considerations. Your programme cannot be created until this form is completed in full.
If you have any questions about suitability before purchasing, including current or previous injuries, medical considerations, or whether this option is appropriate for you, please get in touch first.
Delivery timeframe
Once your onboarding form has been completed in full, please allow up to 72 hours for your bespoke programme build.
This allows me to review your information properly and deliver your programme with the level of detail and care it requires.
In rare cases where additional time is needed due to complexity or workload, I will contact you directly to explain the revised timeframe.