The 12-week programme
Upper, Upper, Lower on a 2-week rotation. 3 sessions a week, 45–60 minutes, with 2-, 4- and 5-day options for when your rota changes.
The 12-week plan · PDF
Strong Between Shifts
The plan I wish I'd had at 112 kg. Built for people with full-time jobs and hard degrees: 3 sessions a week, no strict meal plans, and rules for the weeks when life gets in the way.
£19 £29 Launch price
37 pages · instant download · written by an A&E doctor
What's inside
Everything I used to go from 112 kg to 7% body fat.
Calories without the maths headache
Week 0 tracking, a 500-calorie deficit you can actually hold, and the weigh-in rules for when the scale stalls.
My real food
The build-a-plate formula, 9 of my actual meal-prep boxes, my shopping list and a meal deal guide for the days you didn't prep.
28 exercise demos
Every lift in the plan with the working muscles highlighted and the form cues I use myself.
Night shifts and real life
How to eat and train around nights, on-calls, work dinners and the weeks everything falls apart.
Tracker and lift log
Print it or fill it in on your phone. You can't beat last week if you don't know what last week was.
Look inside
Real pages from the guide.
£19 launch price
Start week 0 tonight.
The price goes up to £29 after launch.
Before you buy.
How do I get it?
It's an instant PDF download straight after you pay, plus a copy in your email. Read it on your phone, tablet or print it.
Is it for complete beginners?
Yes. It's written for busy beginners and people who've tried before and fallen off. If you've lifted seriously for years, it'll feel basic.
Do I need a gym?
A standard commercial gym. Every exercise has a machine or dumbbell swap.
Is this medical advice?
No. I'm a doctor, but this is fitness and nutrition coaching. If you have a medical condition or take regular medication, speak to your GP before starting.
Want it built around you instead?
That's 1:1 coaching. Apply on the main page and we'll start with a free 15-minute call.