Free Guides, Programmes and Templates

Guides and templates

Three full-body sessions a week for beginners and intermediates, with home swaps for every gym-only exercise.

A practical guide to hitting your protein targets with food you actually want to eat.

What to buy at £150, £400, and £800, what to skip, and how to lay it out.

Review your training, food, recovery and progress in about 3 minutes. The same questions my coaching clients answer.

What the research says about muscle and lean mass on these medicines, and how to keep your results when you come off.

Consistency is the result of a system that fits your week, not something you can decide to be.

Rest days are not a reward you earn. What recovery does, and how to read your own readiness.

What coaching includes, how check-ins work, nutrition, injuries, in-person sessions, payment and cancelling.

These guides are the general version. Coaching is the version built around your week, your equipment and your goals.