What are you here to achieve?

Pick the one that matters most. The next few questions will be tailored to your goal.

Where would you place your current strength?

Roughly — no need to overthink it.

Have you trained with structured progressive overload before?

i.e. tracking weights/reps and adding load over weeks.

Are you open to eating in a slight calorie surplus to grow?

Building real muscle usually requires extra fuel. This shapes the nutrition side of your plan.

Which muscle groups do you most want to develop?

Pick as many as apply.

How much weight would you like to lose?

A rough estimate is fine.

Realistic timeframe for that goal?

No magic, no extreme. Honest answer = better plan.

Have you tried losing weight before?

Helps me know what to do differently this time.

What's your biggest food trigger?

Knowing where the slips happen lets us build a plan around them, not against them.

What does "toned" look like to you?

There's no one definition — let's match the plan to your vision.

Which body areas do you most want to focus on?

Pick as many as apply.

How do you feel about lifting weights?

Most "toning" results come from resistance training. Where do you sit on this?

Any specific date or event you're working towards?

Holiday, wedding, birthday, photoshoot — or no deadline at all.

How would you rate your daily energy levels?

1 = constantly drained, 10 = full of life

Any health markers you're working on?

Pick any that apply, or skip if none.

What kind of cardio do you actually enjoy?

If we hate the cardio, we'll never do it. Be honest.

What's your biggest barrier to feeling healthier?

What caused the setback?

No judgement. Helps me start where you actually are.

When were you last in good shape?

A rough memory is fine.

How does training feel for you right now?

What would feel like a real win in 4 weeks?

Be specific if you can. Small wins matter.

A few basics about you

Used only to calibrate your plan. Stays private.

How long have you been training consistently?

Honest answer — this shapes the difficulty and progression.

What does your day-to-day look like?

Recovery and energy depend on this. It's why generic plans fail busy people.

Where & how can you train?

The plan only works if it fits your reality.

Any injuries, pain, or movements you avoid?

This is the most important question for keeping you safe.

How do you eat?

Just the basics — your goal-specific food questions were already answered earlier.

Why is this important to you, right now?

One or two sentences. The "why" shapes the strategy.

Where should I send your plan?

Your custom 4-week plan will land in your inbox within 48 hours. No spam, ever.

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