1. The whole month is planned
Each week you follow your plan exactly as written, and the month has a concrete goal with a clear sign it's working. When it ends, we review it and improve it.
How I work
The method
The difference between training and just moving isn't the exercises. It's the planning, the log and having someone review it.
Four principles
What it all rests on
2. We measure, we don't guess
You log the weight you use each week. When we review the month we look at numbers, not feelings. Without a log there's no real progression.
3. You're told how hard to push
Every set has its RIR and its timed rest. Without that, the stimulus changes from one day to the next without you noticing.
4. Consistency is visible
Daily check-in with your streak and a weekly ranking in the community. What gets seen gets sustained: training with company is what keeps you there in month six.
The structure of the month
Your plan every week, an upgrade every month
The secret isn't switching routines every week: it's following the plan, logging what you do and reviewing it every month to improve it. Consistency does the rest.
Every week
You follow your plan
You train the planned sessions, with their RIR and rest times. No improvising.
In every session
You log your weights
You write down the weight you use on each exercise. That log is the basis of the review.
At the end of the month
We review
Together we look at your numbers and how you've felt. Data, not feelings.
The next month
The plan improves
What we learn shapes the next month. That's how real progress is made.
Golden rule: when you complete every set at the top of the rep range with good form, add weight and go back to the bottom of the range.
The process
From the questionnaire to month three
What follows doesn't change with the plan you choose. The content changes, not the way we work.
Start with the questionnaireGoal questionnaire · 2 min
Three questions to the bot: what you're after, what you weigh and where you want to get to.
Your programme, right away
You're signed up to fat loss, muscle or habits, with the session calendar already planned.
First week
You train with each exercise's video in front of you, log your weights and tap ✅ for every session done.
The week closes in community
On Sunday the consistency ranking comes out. Sessions are counted, not kilos.
New month
A new batch of programme sessions. And if you want expert eyes on your case, a one-to-one video call with Ana, booked separately.
Outside the sessions
The habits that hold the plan up
Training is three hours a week. The other one hundred and sixty-five count too, which is why the plan covers what happens outside the gym.
Daily movement
Walks and breathing work on the days you don't train. It's not filler: it's what stops your daily energy output depending only on your sessions.
Rest and sleep
It's where your body absorbs the work you've done. Without sleep, the best plan in the world only half works.
Hydration
Between 1.5 and 2 litres a day, more if it's hot or you train hard. Simple, and one of the most neglected.
Consistency over intensity
Three twenty-minute sessions you actually do beat the perfect one-hour routine you've been putting off for three weeks.
If you've read this far, let's talk
Tell me where you are right now. If I can't help you, I'll say so.