The Blueprint.
Your plan, in your inbox.
Not ready for full coaching? Get a custom 4-week training, nutrition, and lifestyle program built around your goals, your schedule, and the equipment you actually have. Delivered as a PDF within 24 hours.
What happens next
- 1Today
Fill the intake and check out — takes 5–7 minutes.
- 2Within 24 hours
Your custom PDF Blueprint lands in your inbox.
- 3Anytime after
Reply with questions — I read every email personally.
Fill out the intake
About 5-7 minutes. Goals, schedule, equipment, food, sleep, the honest version.
Pay $50, one time
Secure checkout — one payment, no recurring charges or upsells after.
PDF in your inbox
I review the program before it goes out. You'll have it within 24 hours, ready to start.
What you get
4-week training block
Built around your experience, gym access, and the days/time you can actually commit.
Daily calorie & macro targets
Calculated from your bodyweight and goal, with a meal structure that fits how you cook.
Personalized food list
Proteins, carbs, fats, and veggies tailored to your preferences, allergies, and diet style.
Sample day of eating
So you're not guessing on day one.
Lifestyle protocol
Sleep, stress, and 3-5 daily habits that hold the whole thing together.
Progression notes
How to repeat the block, add load, and keep momentum after the 4 weeks.
Honest about what this isn't
This isn't coaching. There's no weekly check-in, no messaging, no plan adjustments along the way.
The Blueprint is the right call if you're disciplined, you've trained before, and you just need a structured plan that fits your life. If you want a coach in your corner, look at the Coaching option.