New plans drop every Monday

Stop guessing.
Start training.

A full workout program and meal plan, straight to your inbox every week. Put together by real certified trainers who actually lift.

Get This Week's Plan $9.99/week · Cancel anytime

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This week W22

Upper / Lower Split

5 training days · Progressive overload

Strength

Hypertrophy

Conditioning

Meal Plan

2,400 cal · High protein

Progress

Week 8 · +12 lbs muscle

12,000+ active subscribers 4.9 star average rating 217 weekly programs delivered Certified NASM & ACE trainers Cancel anytime, no contracts Fresh content every Monday 12,000+ active subscribers 4.9 star average rating 217 weekly programs delivered Certified NASM & ACE trainers Cancel anytime, no contracts Fresh content every Monday

The process

Three steps. Every week.

We design your plan

Every Monday, our trainers put together a new 5-day workout split with a matching meal plan. Nothing recycled, nothing reused.

You get it in your inbox

A clean PDF lands in your email by 6 AM EST. Print it, save it to your phone, or access it in your members area.

Train with confidence

Every exercise has instructions, sets, reps, and rest times laid out. Meals come with a shopping list and prep time so you don't have to think.

What you get

Everything in your weekly drop

5-Day Workout Program

A real training split, not some random workout generator. Upper/lower, push/pull/legs, full body - we rotate so your body keeps adapting.

7-Day Meal Plan

Macro-calculated meals for your goals. Includes a full shopping list, prep time estimates, and substitution options.

Exercise Breakdown

Sets, reps, tempo, rest - all written out. You won't be standing in the gym googling "how to do a Romanian deadlift."

Printable PDF

Clean, gym-ready format. Take it on your phone or print it out. No app required, no login screens mid-set.

Progressive Overload

Each week builds on the last. The programming is structured so you actually get stronger over time instead of spinning your wheels.

Weekly Challenges

Optional bonus challenges to push your limits. PRs, timed circuits, and endurance tests to keep things interesting.

Real results

What members are saying

"I used to waste like 30 min figuring out what to do at the gym. Now I just open the PDF and go. Honestly the best $10 I spend all week."

Marcus T.Member since Jan 2026

"The meal plans alone are worth it. Down 14 lbs in 8 weeks and I'm eating more than I was before. Having a plan just makes everything easier."

Sarah K.Member since Sep 2025

"I got two kids and zero time to plan workouts. I just walk in, do what the PDF says, and leave. That's it. Couldn't be simpler."

Jason R.Member since Mar 2025

Questions

Frequently asked

What exactly do I get each week?

Every Monday you get a PDF with a 5-day workout program - exercises, sets, reps, tempo, rest periods. Plus a 7-day meal plan with recipes, macros, and a shopping list. That's the whole thing, nothing extra.

Is this for beginners or advanced?

Both. Every exercise has notes for beginners and progression tips if you're more advanced. The intensity scales to where you're at.

How is this different from free plans online?

Free plans are the same thing every week. Ours are periodized - each week builds on the previous one with progressive overload and planned deload phases. There's actual thought behind the programming.

Can I cancel anytime?

Yeah, two clicks from your account page. No contracts, no fees, no weird hoops to jump through. You keep access until the end of your billing period.

Do I need a gym or can I train at home?

Standard plans assume you have a gym with basic stuff - barbell, dumbbells, cable machine. If you train at home, just let us know and we'll swap in home-friendly alternatives.

Stop guessing. Start training.