28-DAY PROGRAMME
A complete four-week plan you can start today.
Three weekly strength sessions, home and gym options, progression rules, meal-building guidance and printable trackers.
Training
Two full-body sessions rotated across four weeks, with home and gym versions.
Nutrition
A flexible plate-building framework and fallback meals without rigid dieting.
Consistency
A minimum session, weekly reviews and printable progress trackers.
Important: This is a general educational programme for apparently healthy adults. It is not personalised medical, dietetic, physiotherapy or personal-training advice.
What is inside
| Module | Included |
|---|---|
| Four-week calendar | Three strength days plus flexible walking and recovery days |
| Home programme | Squat, press, hinge, pull, core and carry patterns using simple equipment |
| Gym programme | Machine and free-weight options with alternatives |
| Progression system | Clear rules for adding repetitions or resistance |
| Nutrition framework | Meal structure, shopping template and difficult-day rules |
| Trackers | Four weekly habit and reflection sheets |