The questions people actually ask
If yours is not here, email us and we will answer it properly.
What exactly do I get?
A print-ready PDF, one page per session. Each set has the reps, the rest and an effort target, plus a box to write your weight in. The download links arrive by email a few minutes after you pay, and the files are yours to keep.
How do I get the files?
We email you the download links a few minutes after you pay. Save the PDF to your phone or print the week and take it in.
Is this an app?
No. You download the files and they are yours. No account, no login, nothing to open at the rack. The PDF is designed to print.
How is this different from a free program online?
Most free programs assume a gym you do not have and leave the effort up to you. These are matched to your equipment, your schedule and your experience, with an effort target on each set.
Being honest about the limits of that: a free program run properly for twelve weeks will beat a paid one you abandon in three. The program is the smallest part of it.
How do I know what weight to use?
The first week is lighter on purpose. You work to an effort target, not to failure, and find what you can genuinely handle for the reps. Write it down. The rest of the program builds from those numbers, not from a formula or an average of strangers.
If a set feels harder than the target, take weight off. Adjust to how it feels, always.
I do not have much equipment. Is there anything for me?
Yes. The quiz asks what you train with and matches you to a program built for that setting. Dumbbells and a bench, a rack and a barbell, bands in a spare room. If we asked about it, there is a program built for it.
I have never really trained before.
Good place to start. The quiz routes you to a beginner program: fewer exercises, slower progression. Early on, almost anything works. The thing that matters is finishing it.
I get pain when I train. Can you work around it?
An old niggle that grumbles? Yes. Tell us in the quiz and we list substitute movements for the lifts that usually aggravate it.
Pain right now is different. We will not sell you a program for it. Prescribing loads around something we cannot assess from a web form is not reasonable. See a physio or your doctor, and come back when you are cleared.
Do you sell to under 18s?
Not yet. Our programs push you close to your limit on every set, and we are not comfortable prescribing that for someone still growing without a coach in the room.
Do I need supplements?
No. Sort the training and the food first. Nothing in a tub compensates for a diet you have not fixed, and none of these programs assume you are taking anything.
How long before I see anything?
Longer than you want. Strength usually moves within a few weeks. Visible change takes months, and depends as much on what you eat as on what you lift.
Anyone promising you a timeline without knowing your history or your diet is making it up.
How do refunds actually work?
Reply to your receipt email within 30 days and say it was not right. We refund the full amount to the card you paid with. No form, no questions about what you tried.
It is a PDF, so there is nothing to send back. Keep the files either way.
Are there exercise videos?
No. Each lift carries a one-line cue on the page, and the swap table at the front of the file covers the movements most likely to need one. If a movement is new to you, learn it with a light load in week one, which is what the calibration week is for.