Self-guided · Train 3× a week · No coaching
The twelve-week programme I built for men over 30 with a real week. Three sessions, a food framework that survives a client dinner, and rules for the weeks that fall apart.
Instant access · 60-day money-back guarantee · No subscription, no rebill.
Before you buy, read the health screening. There are seven reasons not to start this, and they matter more than the programme does.
Then the job changed, the week filled up, and training became the first thing that got binned when something went wrong. Which was most weeks.
You have started four times. Each run lasted about nine days, and each one ended with a week you could not control.
Every programme you have tried assumed two free hours a day and a kitchen full of Tupperware. You have neither.
You do not need more discipline. You need a plan that expects the bad week, because the bad week is coming.
This is the programme, not coaching. No check-ins, no messaging, no calls, and nothing in it is tailored to you. It is the same twelve weeks everyone gets, built to work without me in it.
That is deliberate, and it is why it costs what it costs. Everything here is the plan. What it does not include is me.
If you would rather have it handled around your own diary, that is private and it is by application.
Seven parts. Most of it lives in the Trainerize app on your phone, which is where you will actually train from.
Three full-body sessions a week, about forty-five minutes each. Twelve weeks of progression built in across three blocks, so it is not the same three workouts for ninety days.
A demonstration video for every lift in the programme. No guessing what a movement should look like and no filming yourself in a mirror.
A protein floor by bodyweight, a plate template, a shopping list, and pre-decided rules for restaurants, travel and alcohol. No weighing and no meal prep.
Why the 4pm crash is not a sleep problem, the fixed wake time, tired-but-wired, light, caffeine timing and a ten-minute wind-down that works when you got in at nine.
Five pre-decided rules for the weeks that fall apart, an equipment-free hotel session, and a decision table for what you do and what you skip.
Five habits loaded into the app with streaks: protein hit, three sessions, steps, wake time, dry days. The part that makes it stick after week six.
What to measure, when, and the seven-day average rule that stops you quitting over a bad Tuesday. Weight, waist and photos tracked in the app.
Baseline taken. You train from day one, deliberately light. The job of this block is turning up three times a week, not testing yourself.
Load goes up now the movements are familiar. This is where the plan meets a real week, and where the Bad Week Protocol earns its place.
It stops needing willpower. This is the stretch most people never reach, and it is the difference between a result and a rebound.
Setting this straight now, because the gap between what is advertised and what is true is the reason most people quit in week five.
For a previously untrained man around 100 kg at roughly 28% body fat, running this properly, twelve weeks tends to look like:
Those are ranges for that starting point, not a promise for yours. Start leaner and the scale moves less. Start heavier and it moves more. Miss sessions and it does neither.
And the part nobody says out loud: a dramatic ninety-day transformation photo is mostly fat loss plus lighting, dehydration and a pump. Even a perfect first year of training adds about four to five kilos of muscle — so three to four kilos in twelve weeks is the absolute ceiling, and that is invisible next to a good camera angle. What you should expect is visible change. Not a magazine cover.
Do the work. If it has not moved, you get your money back.
Sixty days, full refund. No form to fill in and no argument. Because that has to mean something in both directions, here is exactly what “the work” is:
Hold up your end, show me the log, and if the numbers have not moved you get all of it back. Every penny.
This is a general fitness programme sold to anyone who wants it, which means some people should not start it without seeing a doctor first. Read this properly. It is the only part of this page I would rather you did not skim.
This is a general fitness programme, not medical advice or a treatment plan. None of the above means you can never train — it means a doctor should see you before you load a barbell. If one applies and you have already bought, email me and I will refund you, no argument and no sixty-day conditions.
The twelve-week training programme built in the Trainerize app with a demo video for every movement, a nutrition framework, the Sleep and Energy Protocol, the Bad Week Protocol, a habit set, and the measurement method. You get ninety days of access from the day you start.
No, and that matters. There are no check-ins, no messaging, no calls and nothing is tailored to you. The app is the product. If you would rather have it handled around your own week, that is a separate private thing and it is by application.
Three sessions a week in a gym is the straightforward version. The Bad Week Protocol includes an equipment-free session you can run in a hotel room in twenty-five minutes, because the plan has to survive the weeks you are not at home.
No. There is a framework: a protein floor based on your bodyweight, a plate template, and pre-decided rules for restaurants, travel and alcohol. No weighing, no grams, no meal prep. Meal plans are the thing nobody follows past week two.
Three sessions of about forty-five minutes, plus a daily step target that costs you no extra time if you build it into the day you already have.
Do the work and if you are not seeing results at sixty days, you get all of it back. The terms are on this page and they are deliberately specific in both directions.
Because twelve weeks is the programme, and an open-ended window is the reason most people never start. You can run the whole thing twice inside ninety days if you want to.
Yes. Nothing in the programme assumes a young joint or a spare two hours. Start on the lighter end of the loading and progress slower. As with any new training, if you have a condition or have not trained in years, see your doctor first.
You can read the whole programme in an evening and start tomorrow morning.
This is a fitness and lifestyle programme, not medical advice. Written for healthy adults. If you are taking medication, managing a diagnosed condition, or have any doubt at all, speak to your doctor before changing how you train or eat. Individual results vary and depend on your starting point, your effort and your consistency. Access runs for 90 days from the date you start. © Jayden Hussain.