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.
Most beginner programs are an experienced person’s program with the weights lowered. This one is built the other way round: it assumes nothing, explains every choice at the point it is made, and finishes by handing the decisions back to you. By week twelve you are not following our plan, you are running yours.
What moves, and when
- Six movements, learned properly, before anything gets heavy.
- Every decision explained where it happens, not in an appendix you will never open.
- The last three weeks hand over control, so the program ends with you able to write the next one.
Week by week
Every week states what it is for. You can change one, and the program tells you what that costs.
| Week | Focus | What happens |
|---|---|---|
| Week 1 | Learn the shapes | Nothing heavy. Six movements, filmed from two angles, with the common errors shown as well as the correct version. |
| Week 2 | Repeat | The same week. Repetition is the point; adaptation has not started yet and that is fine. |
| Week 3 | Add load | The first real weight, on three of the six movements only. |
| Week 4 | Add load | The rest of the movements catch up. |
| Week 5 | First full week | All six at working weight. This is the first week that feels like training. |
| Week 6 | First hard week | Volume rises. You will be sore; the program tells you which kind matters. |
| Week 7 | Absorb | Down a third. You keep the habit and lose the fatigue. |
| Week 8 | Choose a variable | You pick what moves, from three options, with the trade-off of each one written out. |
| Week 9 | Hold your choice | Whatever you chose in week eight, a second step of it. |
| Week 10 | The heaviest week | The peak of the twelve. It only works because of weeks one and two. |
| Week 11 | Absorb and measure | Down again, plus one session that measures where you got to. |
| Week 12 | Write your own | You build week thirteen, using the arithmetic from week eight, and we check it rather than write it. |
In the kitchen
The kitchen runs alongside from week five, when the training starts to ask for it, rather than from day one when it does not.
In your record
From week one. By week twelve the log is the reason you can write your own program, because it is the only record of what actually worked on 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.