One Off Program | Self Guided
For general use only. Consult a health professional.

This program is for people who want a training plan built specifically for them, without committing to ongoing coaching.

If you can train independently, follow a program, and just want confidence that you are running the right plan for your body, goals, and circumstances, this is that middle ground.

This is not a template.
This is not a recycled program with your name dropped on it.

This is a one off 12 week training system written from scratch for you.

You tell me:
• where you are now
• what you are working toward
• what equipment you have
• what your schedule actually looks like
• any injuries or training history that need consideration

I build the structure to get you there.

Once delivered, you run it independently with full clarity:
• what to do
• how to progress
• why it works

No guesswork.
No confusion.
No ongoing hand holding required.

Where This Program Sits

This program sits between pre written programs and full coaching.

It is designed for people who want something personalised, but do not need or want weekly oversight.

This is not ongoing coaching.
This does not include weekly check ins or accountability.
This is not rehab or medical led exercise prescription.

If you want full support week to week, with regular adjustments and contact, you are better suited to coaching options.

What You Get

• A short online intake questionnaire so I understand your background, goals, limitations, and schedule
• A custom written 12 week training program designed specifically for you
• Clear weekly structure including session focus, sets, reps, tempo, rest, and progression
• A training split built around real life, including shift work, kids, and time constraints
• Strength, conditioning, and mobility integrated where appropriate
• A simple, easy to follow format you can run independently

Your program is written and delivered within 2-3 business days once your intake is complete.

Once finished, the program can be:
• repeated
• cycled
• or used as a base if you decide to move into coaching later

Who This Is Best For

This option works best if you:

• want something written specifically for your body, goals, and schedule
• have past injuries or training history that need consideration
• feel stuck repeating the same training without clear progression
• prefer training solo but want professional structure and direction
• value autonomy but want confidence in the plan you are running

If you prefer choosing exercises yourself within clear guardrails, explore Build Your Own Training Programs instead.

Who This Is Not For

This program is not suitable if you:

• want ongoing weekly contact or accountability
• need rehabilitation or medical led exercise prescription
• are brand new to training and need hands on coaching
• want someone adjusting your program week to week

In those cases, coaching is the better option.

How It Works

1. Purchase the program

2. Complete the intake questionnaire

3. Your program is written and delivered within 2–3 business days

4. You train with a clear plan and purpose

Zero confusion.