Description
Complete Beginner Training Program [Gym Workout Only]
This 12-week beginner-friendly training program is designed to help you build strength, gain muscle, or improve your overall fitness with a structured and well-crafted workout plan. It’s perfect for those starting their fitness journey and looking for guidance without the commitment or cost of a fully personalised coaching service.
Who is this coaching plan suited for?
This training program is for those that want to make sure they are not wasting hours in the gym to gain little progress. It’s for those of you that want all the guess work taken to ensure they are following a solid training program to see results in regards to building muscle and strength.
So, if you’re ready to start your fitness journey with a simple, effective and affordable approach, this program is for you! Let’s build a strong foundation together.
*To maximise your results, you should (begin if you haven’t already) consuming a high protein diet to help fuel your muscle growth. Based on the stats you submit via the sign up form, I may recommended a protein target you should aim to reach daily (but I will not be reviewing your diet in-depth).
If you require help with your nutrition, please select my complete 12 Week Coaching Program.
Who is this coaching plan NOT suited for?
Someone expecting to look like THOR after completing this beginner program! Sounds silly but it has to be said to firmly set expectations based in reality. This plan will help you definitely see improvements in your strength, fitness level and muscle mass (especially if you eat well too) but it can’t warp years of training into just 90 days. With that said, depending on your starting point and diet, most typically begin to notice improvements around the 4 week marker.
So if you’re someone that is willing to work hard towards your goal then I’m positive we a re a good match to help you succeed!
What this package contains:
- 12 Week Workout Program
- Fitness App to log your workouts on the move (Apple, Android or website browser)
- Step By Step Video Demos
- You can also upload videos for me to review and offer exercise form improvements
- Progress Photo Tracking – Upload your starting physique and then every 2 weeks, upload your progress photos to monitor your progress
- Monthly In-App Check-Ins – I will review your performance every 4 weeks to review and make updates to your workout plan to make sure you keep seeing progress.
However, when needed I can make adjustments sooner e.g. gym machine is faulty and you need a replacement. - 1:1 Messenger Chat – You can message me any day in the week when you have an issue or need any guidance
- Optional Habit Tracking – Great for those that are looking to build and monitor new helpful habits
- Recommendations on natural supplements to consider to improve training and sleep quality.
- Unlimited online support from myself.
- This plan does not include nutrition or meal plans
Beginner Blueprint Program – Frequently Asked Questions
- Select and purchase the coaching program
- Fill in the fitness questionnaire - the more detailed the better
- I'll review the questionnaire and set up your online plan then contact you
- Start the workouts and begin getting results - Weekly check-ins are on Sundays
The full custom coaching package: 12 Week personalised workout program
Note: you will be able to instant message me anytime during the 12 weeks and I'll get back to you within 24 hours (usually within a couple hours). Also, if you would like any face to face video check ins, there is an option for this: Single Video Check in
Overall, result speed does vary as its based the individual. It comes down to the persons unique starting point and whether they stick to the plan (and of course if you aim to eat a high protein diet).
Ultimately, it really depends on you, I can guide you, motivate you and provide accountability but you'll be the one that has to do the work to see the results, but together we can make this happen.
Please keep that in mind you will need to be completely honest with me during this period in regards to following the training plan provided. Please make sure you log the weights you actually lifted and if you are able to complete ALL reps and sets of a given workout, that means its too easy and you need to gradually increase the weights on them 💪
Client Transformations
Nicoleta 12 Week Coaching Program
Thanks so much! I am super happy with the progress I've made, I've learnt a lot and most of all I ENJOYED it.
I initially came for coaching as despite being active and exercising on my own regularly I was not seeing any improvements in my physical appearance or sports performance but now I have!
G 20 Week Coaching Program
Thanks for the positive and encouraging support so far, you've really helped me push myself to train harder and see changes and appreciate my progress over time. My goal was to not be too big but to get a leaner look like say Brad Pitt in Fight Club and i'm gradually getting there. Ps my gf adores my six pack now 😂 but all thanks to you man, you made it seem so easy for me to get it - now the goals to keep it!!
Sajoran 16 Week Coaching Program
I've always wanted to lose some fat and look more muscular but I struggled with sugar cravings and consistently making proper meals but through the coaching TJ gave, I've definitely improved and learnt alot, I'm more mentally and physically stronger now and most of all i've made good progress.
I'd recommend TJ's coaching for anyone that wants to make a change
Sam 24 Week Coaching Program
I work a desk job and found TJ really understood how sedentary my daily life is and was able to build up achievable goals to get more movement into my day. It was all so gradual that I never felt overwhelmed. Originally, I started with the full diet and training coaching service and eventually, through TJ's advice and guidance, built enough good eating habits that I was confident enough to continue with just workout only coaching, and I've continued to see great results. Overall, I'm delighted, I finally feel more myself again. Thanks
Rahul 12 Week Coaching Program
I've 100% learnt a lot. Thank you so much for this opportunity for real. Changed my life around and how I view health/fitness. I never would have thought I could improve my body while still mixing in a lot of the foods I enjoy by just making lower calorie versions at home. The homemade bagel pizzas are a huge winner for me.
Thanks again, will keep you updated!
Z.G 12 Week Coaching Program
I am 100% satisfied as I made progress physically and mentally while enjoying the foods I ate. It didn't even feel like I was on a diet or anything which made it easy to stick to and enjoyable. So, I am happy with the progress as not only did I lose bodyfat I gained muscle, strength and confidence plus I learned a lot about myself.
Rob 16 WEEK COACHING PROGRAM
Looking at my starting picture from 16 weeks ago, I wouldn't of believed I would make progress like this and your plan was great, it never made me feel bad and we saw progress each week. I'm very satisfied - had a few online coaches before who were either strict on diet or barked when you went not according to their plan, TJ was great and non-restrictive and worked to lifestyle as well as obstacles which occurred during the process.
Del 12 Week Coaching Program
I am happy and would recommend TJ's coaching. I wanted to lose weight and improve my fitness capabilities, as previously I struggled making time to eat better due to binges and also making time to exercise as I never felt comfortable in the gym. However I have managed to learn to consistently cook my own meals, and the odd times I do slip up, it no longer becomes a week long binge. I have the tools to now pick up where I left off and get back to the good eating habits I've built over this period.
Martin 8 Week Coaching Program
I started because I was told I needed to start to lose weight to begin starting a family. I've always enjoyed doing cardio like biking but was lost when when it came to free weights and how to eat. The biggest help was learning how to improve my diet by learning to cook and eat real meals rather than snacking most the day. I've lost over 15lbs so far, this was a great jump start, as I now know how to move forward and continue to lose weight gradually and safely. Thanks a lot man
Some words from clients
Nick Personalised Training Plan
Thanks so much for this, it exceeded my expectations and thanks so much for taking the time to ask follow up questions and really personalise it with this equipment that I have at home. All the best 👍
Chloe Personalised Training Plan
The programme is working wonders, I’m feeling the strongest I’ve ever been, I struggled with press ups before and I couldn’t get past 5 but I can now do the 17 that’s required.
I also feel the fittest I’ve been as I can also do the other navy tests, I can easily do 32 sit ups and my cardio has improved loads I can do the 1.5 mile run in 11 minutes 30 and the pass time is 14 minutes 25 seconds.
Thank you so much for helping my TJ, I really do appreciate it as you’re helping me get my dream job.
Matt Personalised Training Plan
My fitness levels and body image was in the gutter and I was at rock bottom and needed a change.
Now I already feel stronger even though its only been a few weeks. I also have noticed my posture has improved quite a lot which is the most significant change so far. I didn't expect to see changes so soon tbh.
The training plan was easy for a total novice like me to understand, he sent me free nutrition info, and it is a simple plan to follow for people overwhelmed by the gym. TJ has also responded to all my questions fast which has been really helpful and kind, and hes not made me feel like an idiot for being clueless
Naod 12 Week Coaching Program
I’ve had a different online coach before, which never went well but Tj really exceeded my expectations. I was stuck at a point and felt that I needed extra assistance to hopefully start seeing more changes in my body. So, I am very happy with my progress, my original goal was to lose fat while putting on muscle. Which I achieved throughout these 12 weeks with the help of TJ. I feel much leaner and stronger, and overall happy with the growth and progress.
Overall, I was extremely satisfied with TJ’s service. He really cares about his clients and responds quickly to any questions you might have. He really assesses your progress weekly and makes changes based off of that, he doesn’t just give you a random workout plan and diet, I was able to eat foods I enjoy by making most of them myself at home.
Rob 16 Week Coaching Program
Looking at my starting picture from 16 weeks ago, I wouldn't of believed I would make progress like this and your plan was great, it never made me feel bad and we saw progress each week.
I'm very satisfied - had a few online coaches before who were either strict on diet or barked when you went not according to their plan, TJ was great and non-restrictive and worked to lifestyle as well as obstacles which occurred during the process.
G 20 Week Coaching Program
Thanks for the positive and encouraging support so far, you've really helped me push myself to train harder and see changes and appreciate my progress over time. My goal was to not be too big but to get a leaner look like say Brad Pitt in Fight Club and i'm gradually getting there.
Rahul 16 Week Coaching Program
I always wanted to change and improve my physique but no matter how many times I tried, I didn't see results.
TJ has 100000% changed my life for the better. I'd recommend this to anyone who wants to improve themselves - especially if they struggled like myself. Though my physique has improved a lot, the real progress has been my mental strength and having self belief. This was changed by TJ's truthful bluntness which gave me the confidence to keep staying on track + push for higher weights/reps. Thus, improving my physique.
I also appreciated that TJ didn't ever tell me I need to completely cut out xyz food. Especially when I come from an ethnic background where there's traditional food at my yard often. Instead, practised moderation and making these foods with lower calories by switching out ingredients (mainly oil to spray oil and air fryer).
Now, I'm in the best condition I've ever been in my life- both mentally and physically. The difference in the feeling I have when I look in the mirror , now compared to a few months ago. I can't put it into words.
Martin 8 Week Coaching Program
Dude you gave me a chance when I was rock bottom, doctors recommended I lose weight to help my chances to have kids, and this has helped me get closer.
And I believe you saved me from getting in a bad way in life in general by helping me along on my weight loss journey.. Yeah I still have good days and bad with food. But I believe I’m winning now!
Thanks again for everything man. Them man boobs and belly be disappearing man! 🔥😊
Jake 12 Week Coaching Program
Thank you so much! I've been enjoying the coaching and I find it much more sustainable than the last coach I had. I've managed to increase my calories and still make progress!! I'm happy with how its going and I feel I will be able to maintain this plan myself past the 12 weeks. Thanks again 🙂
James Personalised Training Plan (Home)
Thanks a lot, the routine looks great. I can't wait to start, thanks for getting it to me so quickly. You've given me some great ideas for training at home.
Adheel Personalised Training Plan
Thanks for getting this to me so swiftly. The workout plan looks great, thanks for extra bits of help on what foods to eat and how to track my calories. Thanks for this TJ
J.H Personalised Training Plan (Home)
Thanks man, the home workout you made for me has been going really well. I feel stronger now, so I'm going to actually join a gym, so I will be purchasing another for you to create me workout plan to now include gym equipment.
