Foundations plan
A four-week plan to follow on your own: eight sessions, two a week, in a gym version and a home version. One PDF, yours to keep.
£19
Not on sale yet: it opens once the eight sessions are written. Then this button goes to a secure checkout and the PDF arrives by email straight away.
What's
in it
The plan
- Four weeks, eight sessions: two a week
- Every session in a gym version and a home version
- Sets and reps for every exercise
- A PDF for your phone, or to print
The sessions
Eight sessions, gym and home
Building
Written by Nathaniel. The session further down is a real one from his Instagram.
Who it's for
People who want to start on their own before booking coaching, or want structure for the days between sessions.
New to training, or got an injury or a health condition? Check with your GP before you start.
An example
page
How a session reads. This one is shoulders, back and biceps, posted by Nathaniel for people to try. It is an example, not one of the eight sessions in the plan.
Example, not from the plan
Shoulders, back and biceps
Warm up
- Stretches
- 10 to 20 min
- Pull-ups, or muscle-ups
- 3 × 10
Workout
- Shoulder press
- 5 × 10
- Lat pulldown
- 5 × 10
- Seated row
- 5 × 10
- Biceps curl
- 5 × 10
Cool down
- Incline walk or run
- 20 min
- Stretches
- 10 to 20 min
Rather have
a coach?
A plan gives you the sessions. Coaching gives you someone in the room, a programme built around you, and a plan that changes when life does. Your first conversation is free.
Book a free first conversation