Your 4-week strength plan for home
Built from your answers: which moves, how heavy, when to go up.
€39 once · no subscription100% money back, 30 days, no questions asked
PDF: phone or paper. No app, no account.
Where will you train?
Ordering from your country isn't open yet. You can still see your plan.
- One page per session: moves, sets, reps.
- Week 1 finds the weight each move starts with.
- A plain rule tells you when to go heavier.
- Reviewed by physicians and other professionals
- Built from your answers and the findings of 105 scientific papers
100% money back · 30 days
€39 for all four weeks. One personal-trainer session: about £40–£100 in the UK, €55–€75 in Dublin. A plan isn't a trainer beside you. Price sources
Questions
Is this a subscription?
No. You pay €39 once. Nothing renews and we don't keep your card details.
What if it isn't for me?
Tell us within 30 days of buying and you get the full amount back. One email or the form, no questions asked.
I've never lifted, or not for years. Will I manage?
Very likely. Week 1 is three easy sessions that find the weight each move starts with, and every move has an easier swap.
How much time does it take?
You choose: 2, 3 or 4 sessions a week of 20, 30 or 45 minutes. The plan is built around that.
What do I need?
What you have: dumbbells, bands, or nothing yet (a backpack with water bottles works). At the gym, the rack. The PDF says which dumbbells are worth buying.
What exactly do I get, and when?
A PDF plan for four weeks, by email a few minutes after you pay: one page per session, drawings, video links, and the rules for going heavier.
What if I miss a week or get ill?
The PDF has rules for that: what to do after 10 days, 3 weeks or longer.
What if some moves don't suit me?
You can skip kneeling, floor work or lifting overhead, and every move has an easier swap. We don't ask about health and this isn't medical advice: with a condition or pain, ask your doctor first.
What happens after four weeks?
If you want more, the last page of the PDF has the next four weeks: three quick questions about your weights, then a new PDF. Only if you want it.
How is this different from free videos or a plan from the internet?
Videos show moves. This plan decides for you, from your answers: which moves, which weight to start with, and exactly when to go heavier.
Will I lose weight?
This is a strength plan, not a diet or weight-loss programme. We promise nothing about weight or looks.
Who checked the plan?
It was reviewed by physicians and other professionals. Its rules are built on the findings of 105 scientific papers. The research page lists them, and what is our own choice.
Can I buy it for my mum?
Yes. You pay and get a gift link to pass on. She answers the questions herself, so the plan fits her.