Eight weeks. Three full-body workouts a week. One clear plan.
Online · Train at your own gym
A complete starting block: the training written out session by session, and habit-based nutrition coaching to go with it.
You don't need six days a week or a cupboard full of supplements. You need three sessions that cover the whole body, a handful of eating habits that stick, and eight weeks of actually doing it.
Same structure, exercise selection and nutrition habits tuned to each. Delivered through the Fitsly app, with a demo video for every exercise.
8wk
Structured block
3×
Full-body sessions weekly
45min
Typical session
1
Habit at a time
Three full-body sessions
No split you'll abandon in a fortnight. Every session trains the whole body, so missing one never derails the block and every muscle still gets worked two to three times a week.
Full body A
A squat pattern, a horizontal push and pull, plus core. Every muscle gets work in one session.
Full body B
A hinge pattern, vertical pressing and pulling, single-leg work to finish. Same coverage, different angles.
Full body C
The main lifts revisited with the loads you earned earlier in the week, then a short conditioning finish.
Habit-based nutrition, not another diet sheet
The nutrition side follows the Precision Nutrition approach to habit-based coaching: one habit at a time, practised until it's automatic, before the next one lands. That's what makes it survive a holiday, a work trip and a bad week.
You also get the recipe books, so the habits have actual meals behind them. No foods banned, no weighing every gram, nothing you can't order in a restaurant.
- 01One habit at a timeA new practice every week or two, introduced only when the last one is holding.
- 02Recipe booksMeals built around protein and vegetables that fit the habits you're working on.
- 03Portions without weighingHand-based portioning, so you can eat out or cook for the family and still be on plan.
- 04Built to outlast the eight weeksThe point isn't the block. It's that you still eat this way in a year.
The eight weeks aren't eight repeats
Weights, reps and difficulty move in a planned sequence, and the nutrition habits stack alongside them.
Learn the lifts
Lighter loads while the movements bed in. First nutrition habit starts here.
Add load
Same movements, heavier. You know what each lift feels like, so you can push into it safely.
Build volume
More working sets, tighter rest. This is where the bulk of the change happens.
Peak and test
Heaviest sets of the block, then a re-test against week one. Proof it worked.
Everything you need, nothing you don't
01
The full 8-week training programme
Every session written out: exercises, sets, reps, rest and target effort. You open the app, you know exactly what to do.
03
Demo video for every exercise
Filmed by me. If you've not done a movement before, watch it, then do it. No guesswork.
02
Habit-based nutrition coaching
Precision Nutrition style habits, delivered one at a time across the block, with the recipe books to cook from.
04
Logging, progression and swaps
Log your weights and the app tracks them across the block. Every main lift has an alternative for when the gym is packed.
Read this before you buy
- New to weights or back after a long break. The first two weeks exist to teach you the lifts.
- Working full time or running a household with three realistic windows to train each week.
- Want to build muscle and lose fat without living in the gym or weighing every meal.
- Happy to follow a plan — log your lifts, work one habit at a time.
- Anyone who wants a fully bespoke plan and daily contact with me. That's 1:1 coaching, not this.
- An advanced lifter chasing a specific competition total.
- Anyone with no access to a gym or a reasonable set of dumbbells.
- Anyone expecting a transformation without turning up three times a week.
Clients who put the work in
The same training and nutrition principles that run through this programme, applied by my coaching clients.
Pick your plan and start this week.
Both versions run the same eight-week structure and the same habit-based nutrition coaching. Exercise selection and habit order are tuned to each.
- Choose the men's or women's plan and check out.
- You get access to the programme in the Fitsly app.
- Your first nutrition habit and the recipe books land with it.
- Three sessions a week for eight weeks, logging as you go.
- Re-test in week eight against your week-one numbers.
The Starter Plan
8-week training block, habit-based nutrition coaching and recipe books.
- 3 full-body sessions a week, fully written
- Demo video for every exercise
- Nutrition habits delivered one at a time
- Recipe books
Checkout is handled by Fitsly. You'll get app access straight after.
Before you start
What's the difference between the men's and women's plan?
The same eight-week structure, three full-body sessions a week and the same habit-based nutrition approach. Exercise selection, emphasis and the order habits are introduced differ between the two.
What equipment do I need?
A standard gym. Barbell or dumbbells, a bench, a cable or machine option. If your gym is short on something, the swap list covers it.
How long is each session?
Around 45 minutes to an hour, including warm-up. If you're tight on time, the priority order in each session tells you what to keep.
Can I train on different days?
Yes. Three sessions a week in any order that fits your diary, with at least a day between two of them where possible.
Do I have to count calories?
No. The nutrition side is habit-based, using hand-sized portions rather than weighing and tracking. One habit at a time until it's automatic.
What happens after the eight weeks?
You'll have a full set of numbers and a handful of habits that hold. Run the block again heavier, or apply for 1:1 coaching and we build the next phase properly around you.
Eight weeks from now, you'll either have done it or you won't.
Three sessions a week and one habit at a time is the smallest plan that actually works. Everything is written. All you do is turn up.
Want it fully tailored instead? Apply for 1:1 coaching.