Stop assembling a plan. Pick one and start Monday.
Every program here is a calendar, not an article. Which days are hard, which are easy, what is in the kitchen that week, and what you write down at the end of it. For people who already know roughly what to do and are tired of deciding it again every Sunday night.
One week free. Then AUD 11.99 a week, including GST. Cancel any time, and cancelling takes effect at the end of the week you have paid for.
Four sections
Every program sits in one of them. You can run two at once; most people should not run three.
FitnessTraining explained by mechanism, so you can build a week instead of copying one.4 to 12 weeks
NutritionRead the kilojoule panel, build the plate, and let the shopping list follow from it.4 to 8 weeks
RecoveryThe window, the wind-down, and the easy day you are probably not taking.4 to 6 weeks
WellnessPace, habit, and the weeks when life interrupts the plan you made.4 weeks
Six, to show the shape
The library is larger than this. These six are here so you can see how a program is put together before you pay for one.
The quiet half
Most training weeks fail on the easy days, not the hard ones. Six weeks that treat recovery as the half of the work it actually is, with the hard days planned around it rather than the other way round.
Two hard, two easy
The single idea behind every strength program, in plain arithmetic. One variable moves at a time so you can tell what worked, then two weeks that let the last two land.
Ninety minutes on Sunday
One shop, one cook-up, one list. Four weeks of reading the kilojoule panel properly and building a plate that does not need an app to check it.
The sleep window
Not eight hours as a target, but a window you can actually keep. Four weeks of moving one end of it at a time and writing down what happened.
The first twelve
The long one. Twelve weeks from never having trained to a week you could keep running on your own, with the reasoning for every decision shown rather than assumed.
The week that travels
For the fortnight in a hotel, the shift roster, the newborn. Keeps the thread without pretending the circumstances are normal, then hands you back to whatever you were doing.
A program is a calendar, not a reading list
It takes what the guides explain and puts it on a week. Which days are hard, which are easy, which variable moves this week and which one waits. You stop assembling a plan and start following one.
- From four weeks to twelve, each at three levels: first time, returning, experienced.
- The decisions made in advance, with the reasoning shown, so you can change one knowingly.
- Swap a week out when life happens, without losing the thread.
- Every movement demonstrated from two angles, with the common errors shown as well as the correct version.
The kitchen does the week for you
The nutrition guides teach you to read a label and build a plate. The kitchen does that week for you: what to cook, what it makes, and the list to take to the shop.
- A plan for every week of every program, and a list generated from it.
- The kilojoule arithmetic shown, the way it appears on an Australian panel, rather than hidden behind a tracker.
- Omnivore, vegetarian, low-budget and no-cook versions of each week.
- Scale any plan to one, two or a family without redoing the maths.
A record that survives the week
Training memory is short and self-report is unreliable. The log is the part people keep using long after they have stopped following a plan.
- What you lifted, ate and slept, in one place.
- Last week in front of you before you start this one.
- A weekly review that takes nine minutes and asks four questions.
- Export everything, any time, and take it with you.
What it costs
- Days 1–7Free. Full access to every program, the kitchen and the record. Nothing is held back during the trial.
- Day 8The subscription begins at AUD 11.99 a week unless you cancel during the first week. We tell you which day that is before you start, not after.
- RenewalWeekly, until you cancel. No minimum term, no tier above the one you are on, and no upsell inside a program you have already started.
- CancellingAny time, from inside your account. It takes effect at the end of the week you have paid for, so you keep what you have already bought.