A custom PDF plan with workouts, sets, reps, warmups, progressions, and simple nutrition guidance.
Your plan plus weekly check-ins, feedback, habit targets, and adjustments when needed.
Beginner-friendly programs for training at home with little or no equipment.
Structured progressions for building muscle, confidence, and consistency over time.
Build Protocol is for people who want direction without the guesswork. Your plan is organized by week, written in plain language, and built so you know what to do every training day.
The goal is simple: build strength, improve habits, and make fitness easier to repeat.
The process is clear from the first step: tell me what you need, get a plan, follow it, and add coaching if you want support.
* BMI = Body Mass Index. Use this as a quick estimate, not a diagnosis.
bmi
weight status
Below 18.5 18.5 - 24.9 25.0 - 29.9
30.0 - and Above
Underweight Healthy Overweight Obese
Start with a custom plan you can follow independently, or add weekly coaching if you want support, adjustments, and accountability. Longer 24-week and 52-week options are available.
8-week plan only
- Custom PDF plan, weekly schedule, progression rules, warm-up, cool-down, and nutrition basics.
12-week plan only
- A longer custom plan for building consistency with more room to progress.
8-week coaching
- Custom plan plus weekly check-ins, habit coaching, support, and plan adjustments.
12-week coaching
- Best for steady accountability, feedback, and progressive adjustments over three months.
Youth plans follow the same Build Protocol structure with beginner-friendly training, simple habits, and safe progressions for ages 13-17. Parent/guardian consent is required. Payment options are available for 12+ week programs.
8-week teen plan only
- Custom youth PDF plan, weekly schedule, warm-up, cool-down, progressions, and simple nutrition basics.
12-week teen plan only
- A longer youth plan for building consistency, confidence, and safe progress. Payment options available.
24-week teen plan only
- Six months of structured youth training for steady progress and routine building.
52-week teen plan only
- A full-year youth plan for long-term structure, independence, and continued progression.
8-week teen coaching
- Custom youth plan plus weekly check-ins, support, habit coaching, and adjustments when needed.
12-week teen coaching
- Three months of youth coaching with accountability, weekly feedback, and progressive plan updates.
24-week teen coaching
- Six months of coaching support, check-ins, and plan adjustments for stronger consistency.
52-week teen coaching
- A full year of youth coaching support for long-term habits, progression, and accountability.
