PROGRAMMES & GUIDES
Evidence-based training programmes and nutrition guides designed to deliver real results, no matter where you are on your fitness journey.
Project 90 — 4 Day Programme
Project 90 is a fully structured 90 day body transformation programme built for anyone who is serious about changing how they look and feel.
Project 90 — 3 Day Programme
All the structure and results of Project 90, built for a busier schedule.
The Glute Programme
A complete structured glute development programme built on progressive overload principles and evidence based exercise selection.
7 Day Kickstart
Everything you need to get started. 3 gym sessions with a video for every move, your calorie and protein targets, 12 example meal days and a Day 7 review.
Fat Loss Guide
The honest, no nonsense guide to fat loss that nobody else is giving you for free.
The Glute Guide
A lower-body-focused training programme built to strengthen and shape your glutes while improving overall leg tone and power.
The Resistance Training Starter Guide
Everything you need to understand how to train properly from day one.
The Alcohol Guide
Free guide: what alcohol actually costs you in calories and units, how to plan a night out, and how to enjoy it without losing your progress.
Youth Strength and Conditioning — Foundation Edition
A complete introduction to youth strength and conditioning for parents, coaches, and young athletes.
Sample Calorie Plan
Real meal examples across six calorie targets from 1,600 to 2,400 calories per day, all in one guide.
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