Science-based training 
plans

Science-based training
plans

I will help you achieve the results you dream of
Buy now
Buy now
I don't sell "just a default program." I create a 
plan to achieve the desired body individually
 for each person

What do you need to know about me?

What do you need to know about me?
11 years of training experience. Only natural training. An adequate approach to training, which is based on scientific facts and practical experience.
I don't sell "just a default program." I create a plan to achieve the desired body individually for each person
Advantages of my program
Individually
You won't see default workout plans from Google here. Training and nutrition plans are drawn up individually for everyone.
You won't find more detailed
You won't get a plain text file with a list of exercises. This is a real personal trainer in your pocket, where all sorts of nuances of training are described. Believe me, you've never received such a detailed plan.
For 4 months
In the program, all workouts will be scheduled for the whole month. But since I take into account periodization, the planned plan can (even should) be started again at the end of the month. In general, I recommend training on one program for about 16 weeks. It turns out that you will get a training program for as long as 4 months
Science based
For 11 years of training, I have read a lot of scientific articles, listened to a lot of lectures on the right approach to training. The information from which I always check in practice. Rest assured that your plan will be based on the latest scientific research.
What’s included?
I don't sell "just a default program." I create a 
plan to achieve the desired body individually
 for each person
trainings
nutrition
1 ]
Recommendations on the principles of workouts, daily routine
4 ]
Ready-made answers to frequently asked questions
2 ]
Scheduled training splits with periodization
5 ]
Rest time between sets is indicated separately for each exercise
3 ]
In each exercise are indicated failure and non-failure sets
6 ]
Links to videos with the technique of performing all exercises
7 ]
A variety of exercises from week to week
1 ]
Recommendations on the principles of nutrition
4 ]
Examples of what and how to make a diet
2 ]
Distribution of nutritional supplements for each intake during the day
5 ]
Information and rules for taking effective sports nutrition products
3 ]
Calculated macros for your goals
Attention!
learn more
learn more
The training program is drawn up only for the gym or if you have sports equipment at home. The minimum necessary equipment is an adjustable bench and collapsible dumbbells (at least 25 kg each). I don't make a training plan just for training with your own weight.
How it

looks like?
I have been working on the program file for 3 years, constantly improving the convenience, quality, details and updating the information based on modern scientific research. You'll get a workout and nutrition plan in the form of PDF files that you can conveniently view from any device. Rest assured that you will receive the most detailed and effective plan.
How it

looks like?
How to
buy?
buy now
buy now
Make a payment on the website
A questionnaire will open to draw up an individual plan - fill it out
I will make a program within 7 days
A ready-made training and nutrition plan will be sent to your e-mail
What information will be needed?
Accent on the muscle group
Gender
Current training program
Weight
Gym equipment
Health contraindications
Training experience
Age
Photo of the current body composition
Your Instagram and e-mail
Growth
Goal of workouts
1 ]
Who is it for?
I make workout and nutrition programs individually for everyone. Therefore, it does not matter whether you are a beginner or already have training experience. The plan will suit you 100%
2 ]
Can you make it for a girl?
I create programs for both men and girls. Women's workouts has its own nuances that some coaches do not take into account. Unfortunately, girls don't order often, as my social networks are aimed at a male audience. But those who ordered were as satisfied as possible
3 ]
How long is the program designed for?
The workouts and exercises themselves are scheduled for a month. But this training cycle needs to be repeated from the beginning. I advise you to change the program every 4 months.
4 ]
Is a workout program suitable for home?
Programs are made either for the gym or provided that there is equipment for training at home in the form of a barbell, dumbbells and an adjustable bench.
5 ]
Will the program fit my work schedule?
I make training plans individually for everyone. I take into account, among other things, the days on which you can train
6 ]
What should I do if I don't understand something?
During the first month after ordering the program, I answer questions related to it. The connection takes place on Instagram
7 ]
Do you prescribe specific meals in nutrition plans?
No, I calculate the macros for your goals and also give advice on how to properly and from what products you can make a diet for yourself. As everyone has different food preferences and different budgets
Frequently asked questions
HOW MUCH

IT COST?
Individual training plan
An individual training program for 4 months, for the price of 4 personal trainers from a trainer in the gym who trains, if only an hour would pass faster? The choice is obvious;)
$60
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buy now
Sports Nutrition Guide
A comprehensive manual on sports nutrition. How to take, what effect to expect, how to combine sports nutrition and which brands to choose. The guide presents all kinds of sports supplements. You don't have to search the sites for information on downloads, admission courses, etc. Everything is at hand in one detailed guide
$15
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buy now
Made by: oleksandr.zerov