Ian
strength up leaner midsection more energy
Simple plan, steady progress. I feel stronger and lighter week to week.
Customised Male Training Program
Custom training. Built for your goal.
Four weeks of structured coaching designed to help you lose fat, build muscle, improve strength and train with a clear plan.
$99.95 every 4 weeks
Start My Custom Program Secure checkout through Trainerize.
Real results
Men who started where you are
Different jobs and schedules. Same outcome — stronger, leaner, and back in control of training and nutrition.
John
clear plan upper-body definition better sleep
Workouts fit my week. Chest and shoulder definition came back fast.
Neel
consistent training waist down confidence up
Numbers keep moving up and my waist is tighter. Easy to follow.
Venny
heavier lifts joint-friendly more stamina
My joints feel good and I’m lifting heavier again. Sessions are dialed in.
Questions, answered
FAQ for men starting the 4 week program
Straight answers so you know what to expect and how we’ll tailor the plan to you.
I’m coming back after a break. Is this suitable?
Yes. We start at your current level and progress weekly. Loads, volume, and exercise choices scale with you so you build momentum safely.
Home or gym — what gear do I need?
I program to what you have. Dumbbells and a bench are enough at home. If you’re in a gym, we’ll use barbells, cables, and machines to push strength safely.
How many days and how long are sessions?
Most sessions run 45–60 minutes. Choose 3–6 days per week. I’ll balance volume and recovery so lifts go up without feeling wrecked.
Can I build muscle and drop body fat at the same time?
For many men, yes—especially early on. We’ll set targets for protein, steps, and training effort. Photos and measurements guide tweaks each week.
Bad shoulders, knees, or lower back — can you work around it?
Yes. I’ll choose joint-friendly variations and tempos, adjust ranges of motion, and swap movements so you can train hard without flare-ups.
Do I have to track calories and macros?
Only if it suits you. We can use simple habits and portions, or go macro-based for tighter goals. The app supports either approach and syncs with MyFitnessPal.
What if I travel or miss a couple of days?
No problem. I’ll trim, swap, or reschedule sessions so you keep moving forward. Short hotel workouts and bodyweight options are ready when needed.
How does accountability work day to day?
Daily to-dos in the app, simple check-ins, and clear next steps from me each week. Your watch and phone sync steps, sleep, and workouts automatically.
Still unsure? Start your 4 week block or email me and I’ll help you set it up.
Find Your Best Fit
Not sure this is the right plan?
Explore the Fitness Ave programs and choose the level of support that suits your goals, lifestyle and training experience.
