1
Pay once
Start the $10 checkout. No subscription, trial trap, or coaching upsell.
Personalized studio plan - $10 once
Pay $10. Start your first workout today.
Pay $10 once, with no subscription or recurring billing, then open Workout 01 immediately with your plan ready.
Workout 01 first
Home or gym setup
Demo support included
One-time $10 purchase
No subscription
14-day refund path
Plan receipt
Workout 01 first
Setup
2 min
Price
$10
Plan
4 weeks
Exercise page32 min
Warmup, cues, substitutions, and demo video support ready after checkout.
How it works
Three steps. Then your first workout.
2
Set the basics
Share your goal, equipment, and training days so the plan fits your week.
3
Train today
Open the dashboard, start workout 01, and use the exercise pages for cues.
Workout 01 preview
Open the first workout breakdown.
Week 1 · Upper - Focus: keep ribs down, shoulders controlled, and reps repeatable. Warm up with 3 minutes easy cardio, 10 scap push-ups, 10 band pull-aparts, and one light ramp-up set.
31–39 min+
Workout 01 preview
Open the first workout breakdown.
Week 1 · Upper - Focus: keep ribs down, shoulders controlled, and reps repeatable. Warm up with 3 minutes easy cardio, 10 scap push-ups, 10 band pull-aparts, and one light ramp-up set.
Workout 01
First session, ready to train
01prime
Dumbbell Bench Press
4 × 8–12 · 75s rest
Tempo
2-1-2 tempo
Effort
1–2 reps in reserve
Block
10–12 min
- Shoulder blades stay back and down.
- Lower dumbbells under control.
- Press up without flaring ribs.
02main
One-arm Dumbbell Row
4 × 10/side · 75s rest
Tempo
controlled pull
Effort
hard but clean
Block
10–12 min
- Brace on the bench or thigh.
- Pull elbow toward back pocket.
- Pause before lowering.
03accessory
Lateral Raise
3 × 12–15 · 45s rest
Tempo
smooth reps
Effort
burn, not swing
Block
6–8 min
- Soft elbows.
- Lead with elbows, not hands.
- Stop before traps take over.
Finish
Dead Bug
3 × 8/side · slow
3-second reach / braced and quiet / Low back stays heavy.
Warmup
3-min ramp + shoulders
Rest rule
45–75s between sets
Progression
+1 clean rep next week
What you get
The product is the plan, videos, and progress.
The page stays short. The useful detail appears where you need it: in the workout, on the exercise page, and inside the next training step.
✓
4-week plan with 12 programmed workouts
✓
Sets, reps, rest, tempo, warmups, and effort targets
✓
Exercise pages with concise cues, substitutions, and demo support
✓
Magic-link access, 14-day refund path, and no recurring billing
Get the plan. Train today.
One payment. One dashboard. One clear first workout.