I've been training people in person for years. This is the app version of how I actually coach: a plan tuned to your body, food you'll actually eat, and check-ins every six weeks so you don't drift.
01 / BASELINE
A few quick numbers and the goal that's brought you here. This is the data the protocol is built on.
| A1 | Bench press RPE 7 | 4×5 | 84.5 KG |
| A2 | Overhead press RPE 7 | 3×8 | 52 KG |
| B1 | Incline DB press RPE 8 | 3×10 | 26 KG / hand |
| B2 | Weighted dips RPE 8 | 3×10 | +10 KG |
| C | Cable triceps RPE 9 | 3×12 | 22 KG |
Yesterday: 78.5 kg · 28-day trend: −1.4 kg
WEEK 01 · 05–11 MAY · DONE
WEEK 02 · 12–18 MAY · DONE
WEEK 03 · 19–25 MAY · DONE
WEEK 04 · 26 MAY–01 JUN · CURRENT
WEEK 05 · 02–08 JUN · UPCOMING
WEEK 06 · 09–15 JUN · BLOCK ENDS · REFRESH 16 JUN
PROGRESS · 27 MAY 2026
Body weight every day, girth and photos every 2 or 3 weeks (your call). The protocol reads the signal and adjusts the next refresh from there.
How often should the app remind you to take girth measurements and progress photos?
Next check-in due 02 Jun 2026 — you'll get a push, an in-app card, and an email reminder.
Drag the divider to scrub. Placeholder silhouettes here, real photos in the live app.
COMMENTARY · FRONT
Visible drop around the waistline (−2.1 cm) and a sharper line through the obliques. Shoulders sit cleaner, traps look fuller. Body weight down 1.4 kg but bicep girth up 0.7 cm — recomp is doing what it should. Stay the course.
Auto-calculated from saved workouts via the progressive-overload arc. Updates after every session.
9 of 9 planned sessions · last 14 days
Meals ticked or kcal logged · 26 of 28 days
ON TRACK Both above the 80% nudge line. If either drops, the app sends a one-tap check-in to figure out what's getting in the way.
REVIEW HISTORY
TRAINING · BLOCK 01 · WEEK 04 OF 6
5 lifts, 20 sets, ~58 minutes. Video for every movement, rest timer between sets, every set logged. Plan refreshes every 6 weeks.
Your full programme updates every 6 weeks. Next refresh: 16 Jun 2026. Six weeks is enough time for adaptation to show up in your numbers — the protocol re-reads where you are and adjusts loads, volume and exercise selection from there.
No time to get to the gym — or kit at home is limited? Pull a no-gym session that targets today's muscle groups. Same builder as Travel Mode.
NUTRITION · BLOCK 01 · WEEK 04
Target 2,680 kcal · 220g protein · 280g carbs · 80g fats. 3 meals + 1 snack from your onboarding answer. Free gets you portion sizes per ingredient. Premium adds a generated shopping list, eatery finder and food logging. Ultra adds a supplement stack.
Greek yoghurt + oats + berries
| Ingredient | Qty | ||
|---|---|---|---|
| Greek yoghurt 0% | 250 G | 135 KCAL | |
| Rolled oats | 80 G | 300 KCAL | |
| Mixed berries | 120 G | 65 KCAL | |
| Honey | 15 G | 45 KCAL | |
| Walnuts | 20 G | 135 KCAL |
Chicken thigh, basmati, broccoli
| Chicken thigh (skinless) | 220 G | 375 KCAL | |
| Basmati rice (dry weight) | 90 G | 310 KCAL | |
| Broccoli | 200 G | 70 KCAL | |
| Olive oil | 8 G | 70 KCAL |
Whey shake + apple + almonds
| Whey isolate (vanilla) | 30 G | 115 KCAL | |
| Apple | 1 medium | 95 KCAL | |
| Almonds | 20 G | 110 KCAL |
Salmon, sweet potato, asparagus
| Salmon fillet | 220 G | 440 KCAL | |
| Sweet potato | 300 G | 260 KCAL | |
| Asparagus | 150 G | 30 KCAL | |
| Olive oil + lemon | 12 G | 100 KCAL |
Skipping the kitchen tonight? Find eateries near you with dishes that fit today's remaining macros — or order in via delivery. Same filters as Travel Mode, just for your home city.
Replace any meal above with your own — macros update against your daily target automatically.
TRAVEL · OFF BASE
Plan a trip — your plan goes with you. Find a gym near your hotel, find an eatery that fits today's macros, or pull a no-gym session out of your back pocket.
Upload a front, side and back photo. The model flags asymmetries, anterior pelvic tilt, rounded shoulders — then routes corrective work into your plan. Shareable result image.
90-minute live session every quarter with Andrew. Bring questions, see other members' edge-cases, walk away with answers. Recordings stored in the app.
Upload your last panel, the protocol adjusts macros, supplements and recovery flags. Same with a DEXA scan — body composition feeds the next 6-week block.
Box-breathing routine with timer and voice prompt. Sleep optimisation with white-noise and a wearables dashboard (Apple Health, Whoop, Garmin, Oura). Shipping after first 50 are happy.
PROTOCOL · ON OR OFF BASE
Your plan, anywhere. Gyms, eateries that match your macros, and zero-equipment workouts when there's no kit on the ground — whether you're 4,000km from home or just eating out tonight in your own city.
CITY · LISBON
5 gyms within 5km of your hotel. Filtered for the equipment your plan needs this week.
Old-school iron. Two power racks, full DB set to 50kg, cable machine. Loud, hot, very Lisbon.
Premium chain. Racks, machines, full DB to 40kg, pool + sauna if you want recovery. Towels included.
Bare-bones but it has everything you need. One rack, one Smith, full DB to 45kg, cables. Open at 6am, perfect for your schedule.
If you want a class for one of your sessions. Programmed strength bias. Drop-in friendly, English-speaking coaches.
Mixed strength + cardio studio. Light DBs only (to 25kg), no power rack. Use for Friday accessory or a conditioning session.
CITY · LISBON · EATERIES
Matched to your nutrition plan (high-protein, low-FODMAP). Dishes pre-calculated against today's macro targets.
Build-your-own bowl chain. Quick lunch fix on training days. Their "Power Bowl" hits your macros almost exactly.
Seasonal Portuguese ingredients, clean cooking. Their fish-of-the-day is reliably grilled, simply dressed. Date-night friendly.
Iconic Lisbon seafood. Tigers prawns, clams, gambas. Easy to hit protein without rice or bread.
Poke bowl chain. Build-your-own, full macros displayed. Their tuna + edamame combo is your friend.
Neighbourhood favourite, ingredient-driven. Their grilled octopus and Iberian pork dishes are macro-friendly.
Modern fish house, sushi + grill. Most plates land cleanly in your macro window if you skip the dessert tier.
NO GYM ON THE GROUND
Bodyweight + bands. 30 minutes. Built off your current plan — same muscle groups, no excuses.
AI COACH · ANDREW'S VOICE
Ask me anything about your plan. The boring questions are the good ones: "can I swap squats for leg press this week", "what if I only have 30 minutes", "is 4 espressos too many". I've answered most of them already.
PROTOCOL TIERS
Free to see if it fits. Premium for the people who want to train properly. Ultra when you want nothing left to guess.
FREE / SEE IF IT FITS
Your plan, the basics, and enough rope to see if this is for you.
PREMIUM / TRAIN PROPERLY
What most of my clients actually need. Plan adapts every 6 weeks, food gets portioned, I'm one tap away.
COMING Q4 2026 · WAITLIST
ULTRA / NOTHING LEFT TO GUESS
or €899/year — save €289
For the obsessive end. Wearables, body comp scans, deload weeks tuned to your sleep.
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YOU'RE IN
Three short clips before you start. I'll walk you through how the plan works, why it adapts, and what to do when life gets in the way.
2 minutes from me on what to do and what not to do in week one.
What the refresh actually adjusts, and why you should care.
Hotel gym, park, or zero kit. The app has you covered.
A NOTE FROM THE COACH
"If you're here, someone probably sent you. Good. One thing before you start: this only works if you log it. Not perfectly. 80% of the time is enough. I'd rather you tick four workouts honestly than fake five. Show up, tell me the truth, and we'll get somewhere."
ANDREW FARRUGIA · PT, MIRRORFRIENDLY