Free Training Plans

Welcome to your starting line for strength and real results. We know balancing work, life, and training isn't easy, which is why we’ve designed two efficient, targeted guides built specifically for busy men and women. Each free plan focuses on helping you build lean muscle while providing practical nutrition advice to fuel your body and maximise your recovery without complicating your daily routine. Grab your plan below and take control of your training today! #ARMRUP

Busy Men

This plan features two 3-day routines: a Full-Body split and an Upper/Lower/Full split focused on heavy compound lifts and push-pull dynamics to build total body strength. It includes essential rest period guidelines and practical nutrition tips on scaling family meals, optimising protein, and adjusting intake for building muscle or cutting fat around a busy schedule.

Busy Women

Designed for maximum efficiency, this plan offers Full Body and Upper/Lower/Full variations prioritising glute development, posterior chain strength, posture, and core stability. It comes complete with key rest period advice and flexible nutrition strategies covering protein targets, post-workout recovery, and smart meal tweaks to build lean muscle or cut fat effortlessly.

Our Blogs

Sync Your Plate & Your Pace: The Ultimate Guide to Menstrual Cycle Biohacking

Stop fighting your hormones. Learn how to "cycle sync" your nutrition and gym workouts to maximize your natural energy peaks, build muscle, and beat PMS.

The Science of Strength: Demystifying Endurance, Hypertrophy, and Strength Training

Stop guessing and start growing. Whether you want to burn fat, build serious size, or move mountains, the secret lies in how you train. We’re breaking down the science of Endurance, Hypertrophy, and Strength training to help you choose the right path for your goals. Ready to build your best body yet?

BMI, blood pressure, waist circumference and weights

Stop Weighing Yourself: Why Strength Trumps Size. And the 3 Tests That Define True Health Over The Outdated BMI

The scale is lying to you. Discover why the outdated Body Mass Index (BMI) fails to measure true health. We reveal the real health numbers—including waist circumference and blood pressure that prove strength and composition are far more important than your weight for long term health and longevity.