How long does it take to receive my Personalized Plan? +
Within 24 hours of your intake being submitted. We build your plan properly rather than generating a generic template — 24 hours gives us the time to do that without making you wait. For Blueprint Plans, delivery is instant — PDF is sent the same day.
Do I need a gym membership for the Blueprint Plan? +
The Blueprint Plan is designed for a commercial gym environment with access to barbells, dumbbells, and cable machines. An exercise substitution guide is included for equipment you may not have access to. If you primarily train at home, the Personalized Plan is the better choice — it is built around exactly what you have.
What experience level are these plans designed for? +
The Blueprint Plan is best suited for intermediate lifters — people who have been training consistently for at least 6 months and have sound movement patterns. The Personalized Plan is built for any experience level, including complete beginners. The intake covers your history and the plan is structured accordingly.
What if I have an injury or physical limitation? +
The Personalized Plan intake includes a section for injuries and limitations. These are factored into exercise selection, loading recommendations, and volume distribution. For medical conditions, we recommend consulting a physician or physical therapist alongside any training programme — we will flag if something in your intake sounds like it warrants that.
What does 'research-based' actually mean in practice? +
It means the major design decisions in your plan — training frequency, sets per muscle group per week, rep ranges, proximity to failure, progression structure — are informed by what the exercise science literature shows produces the best outcomes for your specific goal. Not what sounds intuitive. Not what a popular coach prefers. What the evidence supports.
Is there ongoing support after I receive my plan? +
Personalized Plan clients have access to the Discord community and can ask questions about their plan. Blueprint Plan clients have access to the community's #training-plans channel where questions get answered. Neither plan includes ongoing 1:1 coaching — both are standalone programmes designed to be self-sufficient with the reasoning explained throughout.
Which plan should I start with? +
If you want a hypertrophy programme you can start immediately and have at least 6 months of consistent training — the Blueprint is the right choice. If you have a specific goal, a limitation, an unusual schedule, or you want something built entirely around your situation — the Personalized Plan is worth the extra investment. When in doubt, the Personalized Plan is the more thorough option.
