Custom plans
Built around
your rota.
No generic templates. Tell me your shifts, your kit and your goal, and I'll write a plan that survives days, nights and the week from hell.
MOST POPULAR
4-day upper/lower split programme with a shift-worker meal plan
8 Week Programme - Meal Plan - Shift Proof
£14.99ONE-OFF
8 WEEK PLAN
Most training plans assume you finish at 5, sleep at 11 and have time to cook three meals a day. This one doesn’t. The 4-Day Upper/Lower Split is written for people who work 12-hour shifts, rotate onto nights and still want to get stronger, leaner and healthier - without living in the gym.
- Four complete sessions, 8-week progression plan, Built-in training logs, No-kit swaps, Shift-worker nutrition guide, 5-day sample meal plan & Sunday prep + shopping list.
How it works
Three steps. No fluff.
1. Pick a plan
Buy online or send an enquiry if you want to talk it through first.
2. Tell me your rota
Shift pattern, equipment, injuries, goal. The plan is written around your real week.
3. It lands in your account
Workouts, meals and coach notes appear in My Account, ready to follow.
Enquire
Not sure which plan?
Tell me a bit about your shifts and what you want to change. I'll reply with what I'd recommend, no pressure.
Plans are general fitness and nutrition guidance, not medical advice. If you are new to training, pregnant or managing a condition, check with a GP first.