How it works

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.

Three levels of the same program

First time, returning and experienced are not three difficulties of the same week. They are three different weeks built on the same idea, because somebody coming back after two years off has a different problem from somebody who has never trained.

First time teaches the movement before it loads it, and says so at every step.
Returning assumes you know the shapes and have lost the conditioning, which is the most common case and the worst served.
Experienced moves one variable at a time and shows the arithmetic, so you can take the method with you.

Every movement is shown, from two angles

Reading how a movement works and seeing it are different things. Every movement in every program is demonstrated, so you are never guessing from a paragraph while holding a weight.

Filmed from two angles, because the error is usually only visible from one of them.
The common errors are shown too, not only the correct version.
Follow-along sessions for the days you would rather not think.
Downloadable, so a basement gym with no signal is not a problem.

When you miss a week

Which you will, and the program should not pretend otherwise.

You missed one or two sessions	Carry on. The week is built to survive that and the plan says which session to drop if you have to choose.
You missed a whole week	Repeat it rather than skipping it. The program tells you when that is wrong, which is rarer than people think.
You missed a fortnight or more	Swap in The week that travels, then rejoin at the week the log says you should, not the week the calendar says.
You want to change something	Change it. Every week names the variable it is moving, so you can see what your change costs before you make it.

What it costs

AUD 11.99per week, incl. GST

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.

Start your free week First week free · no card charged until day 8

General information, not medical advice. Nouraro publishes explanatory writing about training, food and sleep. Nothing here is a diagnosis, a treatment plan or a substitute for a conversation with a doctor, physiotherapist or accredited practising dietitian who can actually examine you. If you have a medical condition, are pregnant, are recovering from injury or take prescribed medication, speak to a clinician before changing how you train or eat.