For people who train on their own, at home or at the gym
12-Week Training ProgrammeStart at home, get strong after 50, or get fit for your sport
PDF · 3 × 12 · $49 one-time payment, taxes included
You know you should train, but not what to do each session, how much, or when to move on. This programme decides for you: an entry test, your level, then for every week the exercises, sets, reps and rest.
Get the programme — $49What you get
- The full programme as a PDF (A4/Letter-friendly, print it or read it on your phone)
- 3 twelve-week tracks, each in 3 levels, session by session
- Entry tests that set your level, and re-tests in weeks 6 and 12
- Technique for every exercise: set-up, movement, common mistakes, easier and harder versions
- The nutrition chapter: protein, creatine, hydration — what the research actually says
- A printable training log (PDF) to record loads, reps and how it felt
Instant download on the page after payment, and the link is emailed to you.
$49one-time payment, taxes included
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Three tracks — pick the one that fits you
Start at home
You're starting out or coming back, with no equipment and no gym.
3 sessions of 30–45 min a week, bodyweight only: push-ups, squats, lunges, planks, towel rows, easy cardio. From knee push-ups to full push-ups in 12 weeks.
Strength after 50
Keep or rebuild strength, balance and independence, at your own pace.
2–3 sessions a week with a chair, a resistance band or light dumbbells: sit-to-stand, rows, presses, balance work, brisk walking. Progress by perceived effort, never by grinding.
Sport conditioning
Football (soccer), running and trail, skiing, tennis and padel, rugby or basketball.
4 weeks of foundation (strength, core, injury prevention), 4 weeks specific to your sport, 4 weeks to sharpen up before the season or the race.
Questions
Do I need equipment?
Not for the home track (a chair and a towel are enough). The over-50 track gives every exercise with or without a band or dumbbells. Sport conditioning adapts to what you have: home, gym or field.
How do I know which level to start at?
The programme starts with four simple tests (push-ups, sit-to-stand, plank, walk or run). Your results put you at level 1, 2 or 3; you retest in weeks 6 and 12.
How long is each session?
25 to 50 minutes depending on the track and level, warm-up included, 2 to 4 sessions a week.
What about creatine and protein?
There's a chapter on both, with the studies: protein needs by age, what creatine does (and doesn't do), and who should skip it. No brands recommended, nothing else to buy.
Is it suitable if I have a health condition?
The programme is designed for healthy adults. If you have a medical condition, pain, are pregnant, or are over 50 and returning after a long inactive period, check with your doctor first; the PDF lists the warning signs that mean you should stop a session.
Complete Library — $149 : All 18 guides plus the 12-Week Training Programme: everything we publish, in one go.
This programme is not medical advice. It is designed for healthy adults.