Initial Assessment & Personalization 💪

• Full intake: health history, fitness level, goals, schedule, equipment, dietary preferences.

• Starting measurements: weight, body circumferences, photos, step/sleep data.

• Program setup: 3–6 sessions per week, tailored to your level, with progressive overload and deloading.

Training Plan 🥊

• Periodized programming: strength, hypertrophy, conditioning blocks.

• Session structure: warm-up → main lifts → accessories → core/mobility → cool-down.

• Home & gym versions included.

• Delivered as PDF or via whatsapp.

Nutrition Plan 🍏

• Personalized calorie & macro targets with diet breaks/refeed strategies.

• Sample meal guides, grocery lists, and flexible options.

• Dining-out strategies, busy-day meal hacks, and cravings management.

• Vegetarian, halal, gluten-free, or allergy-specific customization.

Cardio Plan 🏃🏻

• Zone-2 base cardio plus optional HIIT sessions.

• Weekly minute & heart-rate targets.

• Options for walking, treadmill, bike, elliptical, or swimming.

Supplement Plan 💊

• Evidence-based essentials: protein, creatine, omega-3, vitamin D3, etc.

• Safe, minimalistic, and tailored to your needs.

Weekly Progress Reviews ✅

• Every 7 days: review weight, measurements, photos, performance, sleep, stress.

• Adjust training, macros, and cardio as needed.

• Monthly progress report with visuals and focus areas.

Weekly Progress Reviews ✅

• Every 7 days: review weight, measurements, photos, performance, sleep, stress.

• Adjust training, macros, and cardio as needed.

• Monthly progress report with visuals and focus areas.

Accountability & Habits 🔄

• Weekly scorecard: water, protein, steps, sleep, workouts.

• Small habit tasks: posture, mobility, breathing, sleep hygiene.

• Streak tracking for consistency.

Who It’s For / Who It’s Not

✅ Busy students & professionals, beginners to intermediate athletes, sustainable results seekers.

❌ Not for those needing strict medical supervision, quick-fix seekers, or performance-enhancing drug users.

⚠ Always consult your doctor before starting if you have medical conditions.

📝 Initial Consultation

• Fitness and health assessment.

• Goal setting (fat loss, muscle gain, performance, conditioning).

• Baseline measurements (weight, body fat %, strength tests, flexibility).

🏋️ In-Person Training Sessions

• Frequency: 2–4 sessions per week (depending on package).

• Structure: Warm-up → strength/conditioning → accessory →

  mobility/cool-down.

• Technique focus: Real-time form corrections, injury prevention.

• Hands-on coaching: Spotting, adjustments, and customized scaling.

📋 Personalized Training Plan

• Tailored workouts designed for gym equipment you’ll use together.

• Progressive overload with structured phases.

• Strength, hypertrophy, conditioning, or hybrid depending on your goals.

🥗 Nutrition Guidance

• Calorie and macronutrient recommendations.

• Meal examples, grocery list, and lifestyle-friendly tips.

• Adjustments based on progress and needs.

📊 Weekly Progress Tracking

• Check-ins every week: weight, strength tests, endurance, measurements.

• Adjustments made to keep results moving forward.

• Before & After progress at Week 0 till Week 12.

🔥 Accountability & Motivation

• Direct support during every session.

• Continuous encouragement to keep you on track.

• Extra guidance for workouts outside of our sessions (homework plan).

Weekly Progress Reviews ✅

• Every 7 days: review weight, measurements, photos, performance, sleep, stress.

• Adjust training, macros, and cardio as needed.

• Monthly progress report with visuals and focus areas.

🎯 Program Completion

• Final assessment at 12 weeks.

• Personalized roadmap to continue progress beyond the program.

• Optional follow-up/maintenance package.

Who It’s For / Who It’s Not

✅ Busy students & professionals, beginners to intermediate athletes, sustainable results seekers.

❌ Not for those needing strict medical supervision, quick-fix seekers, or performance-enhancing drug users.

⚠ Always consult your doctor before starting if you have medical conditions.

Initial Assessment & Personalization 💪

• Full intake: health history, fitness level, goals, schedule, equipment, dietary preferences.

• Starting measurements: weight, body circumferences, photos, step/sleep data.

• Program setup: 3–6 sessions per week, tailored to your level, with progressive overload and deloading.

Training Plan 🥊

• Periodized programming: strength, hypertrophy, conditioning blocks.

• Session structure: warm-up → main lifts → accessories → core/mobility → cool-down.

• Home & gym versions included.

• Delivered as PDF or via whatsapp.

Nutrition Plan 🍏

• Personalized calorie & macro targets with diet breaks/refeed strategies.

• Sample meal guides, grocery lists, and flexible options.

• Dining-out strategies, busy-day meal hacks, and cravings management.

• Vegetarian, halal, gluten-free, or allergy-specific customization.

Cardio Plan 🏃🏻

• Zone-2 base cardio plus optional HIIT sessions.

• Weekly minute & heart-rate targets.

• Options for walking, treadmill, bike, elliptical, or swimming.

Supplement Plan 💊

• Evidence-based essentials: protein, creatine, omega-3, vitamin D3, etc.

• Safe, minimalistic, and tailored to your needs.

Weekly Progress Reviews ✅

• Every 7 days: review weight, measurements, photos, performance, sleep, stress.

• Adjust training, macros, and cardio as needed.

• Monthly progress report with visuals and focus areas.

Weekly Progress Reviews ✅

• Every 7 days: review weight, measurements, photos, performance, sleep, stress.

• Adjust training, macros, and cardio as needed.

• Monthly progress report with visuals and focus areas.

Accountability & Habits 🔄

• Weekly scorecard: water, protein, steps, sleep, workouts.

• Small habit tasks: posture, mobility, breathing, sleep hygiene.

• Streak tracking for consistency.

Who It’s For / Who It’s Not

✅ Busy students & professionals, beginners to intermediate athletes, sustainable results seekers.

❌ Not for those needing strict medical supervision, quick-fix seekers, or performance-enhancing drug users.

⚠ Always consult your doctor before starting if you have medical conditions.

Initial Assessment & Personalization 💪

• Full intake: health history, fitness level, goals, schedule, equipment, dietary preferences.

• Starting measurements: weight, body circumferences, photos, step/sleep data.

• Program setup: 3–6 sessions per week, tailored to your level, with progressive overload and deloading.

Training Plan 🥊

• Periodized programming: strength, hypertrophy, conditioning blocks.

• Session structure: warm-up → main lifts → accessories → core/mobility → cool-down.

• Home & gym versions included.

• Delivered as PDF or via whatsapp.

Nutrition Plan 🍏

• Personalized calorie & macro targets with diet breaks/refeed strategies.

• Sample meal guides, grocery lists, and flexible options.

• Dining-out strategies, busy-day meal hacks, and cravings management.

• Vegetarian, halal, gluten-free, or allergy-specific customization.

Cardio Plan 🏃🏻

• Zone-2 base cardio plus optional HIIT sessions.

• Weekly minute & heart-rate targets.

• Options for walking, treadmill, bike, elliptical, or swimming.

Supplement Plan 💊

• Evidence-based essentials: protein, creatine, omega-3, vitamin D3, etc.

• Safe, minimalistic, and tailored to your needs.

Weekly Progress Reviews ✅

• Every 7 days: review weight, measurements, photos, performance, sleep, stress.

• Adjust training, macros, and cardio as needed.

• Monthly progress report with visuals and focus areas.

Accountability & Habits 🔄

• Weekly scorecard: water, protein, steps, sleep, workouts.

• Small habit tasks: posture, mobility, breathing, sleep hygiene.

• Streak tracking for consistency.

Who It’s For / Who It’s Not

✅ Busy students & professionals, beginners to intermediate athletes, sustainable results seekers.

❌ Not for those needing strict medical supervision, quick-fix seekers, or performance-enhancing drug users.

⚠ Always consult your doctor before starting if you have medical conditions.

📝 Initial Consultation

• Competition category & federation requirements (Classic Physique, Men’s Physique, Bikini, etc.).

• Timeline planning: off-season transition → cutting → peak week.

• Baseline photos, body fat %, weight, and measurements.

🏋️ Training Plan

• Phase 1 (Weeks 1–8): Hypertrophy & Foundation

  • Progressive overload with focus on weak points.

  • High-volume training split by muscle groups.

• Phase 2 (Weeks 9–16): Cutting & Conditioning

  • Calorie deficit combined with higher cardio.

  • Maintain strength while increasing definition.

• Phase 3 (Weeks 17–20): Stage Refinement

  • Fine-tuning symmetry and details.

  • Higher posing practice integration.

• Phase 4 (Weeks 21–24): Peak Week & Competition

  • Adjust carbs, sodium, and water.

  • Daily check-ins for final tweaks.

  • Stage presentation practice.

🥗 Nutrition Plan

• Macro setup tailored to lean mass preservation.

• Calorie cycling: refeeds, diet breaks, adjustments.

• Contest prep diet specifics: lean proteins, clean carbs, low-GI sources.

• Supplement protocols for stage readiness (science-based, safe).

📊 Progress Tracking

• Weekly progress from multiple angles.

• Bi-weekly detailed check-ins with body composition updates.

• Monthly strength & endurance monitoring to prevent muscle loss.

🔥 Accountability & Support

• Daily WhatsApp support.

• Posing video feedback (weekly).

• Motivation and mindset coaching during cutting phase.

🎯 Competition Week & Beyond

• Full peak week strategy (water, carbs, sodium).

• Backstage checklist & stage-day tips.

• Post-show recovery plan (reverse dieting, mental reset).

Who It’s For / Who It’s Not

✅ Busy students & professionals, beginners to intermediate athletes, sustainable results seekers.

❌ Not for those needing strict medical supervision, quick-fix seekers, or performance-enhancing drug users.

⚠ Always consult your doctor before starting if you have medical conditions.