The Protocol - Training

THE PROTOCOL is a 12-week body transformation programme built on strength training, high-intensity workouts, aerobic conditioning, and functional bodybuilding. Each element plays a specific role in helping you build lean muscle, reduce body fat, improve posture, support bone health, and enhance overall fitness. No fluff. No guesswork. Just structured training with purpose. The programme consists of 4 training sessions per week and includes strength cycles, percentage-based training, two test weeks, structured workouts, finishers, and cool downs. A training tracker is provided so you can log your sessions, measure key metrics, and monitor your progress over time with your coach. THE PROTOCOL is delivered through PDF guides and a curated video series including workout overviews and movement demonstrations. Gym access is the only requirement.

The Protocol - Bonus Training

The PROTOCOL Bonus Training complements the 12-week body transformation programme by adding two extra sessions per week. One focused on muscle growth, and one on conditioning and endurance. It is designed to enhance your results through increased volume and more targeted training.

eBook - Practical Nutrition Guide

The Practical Nutrition Guide is an eBook designed to help you build healthier eating habits without overcomplicating food. It gives you a clear, practical approach to nutrition so you can understand what to eat, how to structure your meals, and how to make better choices. Inside, you will learn about The Eating Blueprint, nutrition fundamentals, portion control, and practical meal prep strategies. The GUIDE also includes 40 easy recipes for breakfast, lunch, dinner, and snacks, giving you realistic options you can apply whether you are at home, at work, or managing a busy schedule.