Training Programmes

Select any science-based programme for more info!

HYBRID.

HYBRID. Training Guide

Running and strength training! Balanced to complement each other, and to suit your personal priorities and running experience over 12 weeks.

Our gym sessions are primarily strength and hypertrophy focussed, building a strong foundation of muscle across your body. Depending on the training priority you choose (your “Focus”), we might even sprinkle in some power and functional training to help you move a little more like a rounded athlete too. It’s up to you!

Our running sessions combine mostly Slow Runs with intentional Speed Runs to transform your endurance and speed. The distances and volumes will reflect your running experience and goals, so you’ll be just on the edge of your comfort zone but totally capable: even if you’re a beginner!

Plus we’ve got Running-Specific gym sessions: 15-20 minute add-ons to your workouts specifically designed to increase your running efficiency and technique.

And since HYBRID. factors in your training Focus and running experience, there are 15 different training schedules in total. That means as you progress or as your goals change, you can restart HYBRID. with a schedule just right for you as you grow!

Plus, there’s nutrition science to give you the essentials of proper fuelling to maximise your adaptations with HYBRID., including macronutrient targets depending on your Focus and training each day. Approved by the one and only Performance Specialist RD Renee McGregor, of course!

Available in any country.

HYBRID. strength sessions are designed for use in a commercial gym. The running sessions are designed to be completed outdoors but can be completed on a treadmill.

Just buy here, download and login to the Aflete mobile app with the same email address and you’ll be setup!

£41.99

Sale Sold out

~$52.00 / ~€49.00

HYBRID. + Recipe Guide Bundle

Get HYBRID. and all of my recipe guide ebooks, with 40+ recipes

£47.99

Sale Sold out

~$59.00 / ~€56.00

Everything you need to know & free sample workout!

About HYBRID.

Unlock strength, muscle and running performance together! Let’s feel strong and feel fast!

12 weeks of programming

with 9 training blocks to choose from each week

15 possible training routines

to find the mix of strength training vs running and the level of running workouts perfect for you

190 videos

showing correct form for each exercise, with detailed technique cues to squeeze out all the benefit

Coaching tips

covering rest periods, picking the perfect weight for each training style and more!

Fuelling principles and targets

including recommended intake minimums for calories, protein, carbs and fats specifically tailored for HYBRID.

Nutrition examples

like food sources, a sample day of eating and a worked example so you can see our targets in action

CUT.

CUT. Training & Nutrition Guide

Fat loss that lasts! That’s the goal. By protecting your metabolism, preserving your muscle + power and prioritising your health, CUT. is based strictly on Sports and Dietetics Science.

Blending hypertrophy, weighted dynamic movements, HIIT and low-intensity circuits, the 60 brand new workouts feature new exercises and much deeper coaching breakdowns than ever before. So you’ll perfect your form, understand the training and have exercise alternatives to get the most out of every session.

It’s also approved by world-leading Performance Specialist Dietitian Renee McGregor, who’s trusted by the very best athletes and professionals in the world. And that does not come easy!

There’s no need to start with the earlier versions of CUT. Jump straight into the final edition of the series, building on all the research and feedback from 10,000s of CUT. users to fine-tune the programming and coaching guidance for the best version yet.

Available in any country.

CUT. is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition with the steps to find your recommended intake and macro breakdown based on your background!

Just buy here, download and login to the Aflete app with the same email address and you'll be setup!

£41.99

Sale Sold out

~$52.00 / ~€49.00

CUT. + BUILD. Bundle

If you want to build muscle AND lose fat, this is the combination I recommend! First, we build some muscle and increase your metabolism with BUILD.. Then, when you’ve finished BUILD., the fat loss with CUT. will be even more effective and easier to maintain for the long term 🙏 Together, this is 6 months of training, but you can repeat the programmes to invest even more time into each phase.

£76.99

Sale Sold out

~$95.00 / ~€89.00

CUT. + Recipe Guide Bundle

Get CUT. and all of my recipe guide ebooks, with 40+ recipes

£47.99

Sale Sold out

~$59.00 / ~€56.00

Everything you need to know & free sample workout!

About CUT.

A science-based training and nutrition programme to lose fat and keep it off by protecting your metabolism, whether you’re pretty new to the gym or a pro 🔥

12 weeks of programming

with 60 unique workouts blending hypertrophy, weighted dynamic moves, HIIT and low-intensity circuits

260+ videos

demonstrating correct form for each exercise along with lots of technique cues

1-4 progression versions for advanced moves

with videos for each, so you can easily find a level that’s perfect for you!

Sports Science breakdown

on how to train for lasting fat loss, managing intensity, rest times, picking the right weight and more!

Step-by-step approach to nutrition

for tailoring your intake over the 12 week period, based on your starting point

How to succeed

covering macros, supplements, how your metabolism works, measuring progress and more!

Sample menu

to give you a sense of the types of food that will keep you energised while training

Professional advice for disordered eating

including why under-eating doesn’t work in the long-run, how your body is affected and how to seek help 🤍

Previous CUT. programmes

Show previous CUT. programmes ↓

CUT. 2022

CUT. 2022 Training & Nutrition Guide

If you want to build muscle AND lose fat, this is the combination I recommend! First, we build some muscle and increase your metabolism with BUILD.. Then, when you’ve finished BUILD., the fat loss with CUT. 2022 will be even more effective and easier to maintain for the long term 🙏 Together, this is 6 months of training, but you can repeat the programmes to invest even more time into each phase.

£41.99

Sale Sold out

~$52.00 / ~€49.00

CUT. Reload

CUT. Reload Training & Nutrition Guide

Just like the original CUT, I’ve teamed up with world-leading Performance Dietician Renee McGregor to create a research-backed training programme with a nutrition approach for fat loss results that last and protect your metabolism!

This is 12 new weeks of programming with 60 unique workouts: new exercises with a little less plyometrics than in the original CUT. Neither guide is more advanced and each of them have exercises not seen in the other, so you can go for them in whichever order you like!

Available in any country.

Cut. Reload is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition and a suggested food intake / macro breakdown based on your background!

Just buy here, download and login to the Aflete app with the same email address and you'll be setup!

£41.99

Sale Sold out

~$52.00 / ~€49.00

CUT.

CUT. Training & Nutrition Guide

I’ve teamed up with world-leading Performance Dietitian Renee McGregor (who works with Olympic athletes 😳) to give you a guide for effective fat loss through research-backed training and nutritional advice for amazing, lasting results while feeling energised every step of the way! 🔥

Perfect with MOCEAN resistance bands - we recommend the Peach & Orange + whichever band is right for your pull-ups (there’s a guide to help you pick)

Available in any country.

CUT. is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition and a suggested food intake / macro breakdown based on your background!

Just buy here, download and login to the Aflete app with the same email address and you'll be setup! More details on CUT. below!

£41.99

Sale Sold out

~$52.00 / ~€49.00

BUILD.

BUILD. Training & Nutrition

Build muscle, get stronger and increase your metabolism while staying functional, with 12 weeks of new and improved workouts! Plus, it’s approved by the one and only Performance Specialist Dietitian Renee McGregor (who’s an expert behind Great Britain’s most successful Olympic team ever 🤯), so everything’s based on up-to-date research from the leading journals in Dietetics and Sports Science!

Your 12 week programme includes 60 new workouts blending muscle building with functional training, so you look amazing, feel amazing and move amazing too! Plus, it includes a detailed step-by-step nutrition approach to successfully tailor your diet to your personal needs and breakdown key metabolism science, so you fully understand your own journey 🔬

There’s no need to start with the earlier versions of BUILD. Jump straight into the final edition of the series, building on all the research and feedback from 10,000s of BUILD. users to fine-tune the programming and coaching guidance for the best version yet.

Available in any country.

BUILD. is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition with the steps to find your recommended intake and macro breakdown based on your background!

Just buy here, download and login to the Aflete app with the same email address and you'll be setup!

£41.99

Sale Sold out

~$52.00 / ~€49.00

BUILD. + CUT. Bundle

If you want to build muscle AND lose fat, this is the combination I recommend! First, we build some muscle and increase your metabolism with BUILD.. Then, when you’ve finished BUILD., the fat loss with CUT. will be even more effective and easier to maintain for the long term 🙏

Together, this is 6 months of training, but you can repeat the programmes to invest even more time into each phase.

£76.99

Sale Sold out

~$95.00 / ~€89.00

BUILD. + Recipe Guide Bundle

Get BUILD. and all of my recipe guide ebooks, with 40+ recipes

£47.99

Sale Sold out

~$59.00 / ~€56.00

Everything you need to know & free sample workout!

About BUILD.

A science-based training and nutrition programme to build muscle and strength while staying well-rounded and functional 👌

12 weeks of programming

with 60 unique workouts, including 12 optional Skills and Rounded Development sessions

260+ videos

demonstrating correct form for each exercise

1-3 progression versions for advanced moves

with videos for each, so you can easily find a level that’s perfect for you!

Coaching tips

covering rest periods, picking the perfect weight for each training style and more!

Step-by-step approach to food

for finding your recommended intake over the 12 weeks, based on your starting point

Metabolism science

explained simply, so that you really understand how your body is changing and how to fuel it over time

Sample menu

to give you an idea of the types and amounts of food to make the most of your training

How to get the most out of the journey

explained simply including measuring progress, supplements and more 🙏

Previous BUILD. programmes

Show previous BUILD. programmes ↓

BUILD.

BUILD. Training & Nutrition Guide

Build muscle, get stronger and increase your metabolism while staying functional, approved by world-leading Performance Dietician Renee McGregor (who’s an expert behind Great Britain’s most successful Olympic team ever 🤯) As always, everything’s based on research from the leading journals in nutrition and sports science!

This 12 week training programme includes 60 workouts blending muscle building with functional training, and the step-by-step nutrition approach breaks down metabolism science into more detail than I’ve shared before, so you fully understand and own your journey 🙏

BUILD. is the result of years of studying, and it’s the approach to building muscle and staying functional I wish I knew about years ago!

Available in any country.

BUILD. is designed for use in a gym. It is suitable for vegans / vegetarians as there is no meal planning, just the latest science in nutrition and a suggested food intake / macro breakdown based on your background!

Just buy here, download and login to the Aflete app with the same email address and you'll be setup!

£41.99

Sale Sold out

~$52.00 / ~€49.00

READY.

READY. Warm Up + Mobility Guide

READY. is packed with 42 sessions across mobility, warm ups and cool downs for running, resistance training and HIIT.

The mobility sessions are designed to improve your range of motion and movement control, however you train. The warm ups will have you activated and primed to nail your run, resistance session or HIIT workout. And the cool downs and foam rolling give you more choices for stretching and taking care of how your body feels.

READY. is designed to be used with any training programme, since it’s an organised library of sessions for you to use and reuse however you choose. Plus, it comes with a PDF of tips for implementing each session effectively, so you get the full benefit.

So whether you don’t have much time and just want speedy 5 minute power sessions, or you have a little more time for developing your movement and charging up for your workouts, READY. will have just the thing.

Available in any country.

The mobility sessions in READY. only require a mat, so they can be performed at home, the gym or anywhere else. The warm ups contain sessions designed for a gym or for outside, depending on the session type.

Just buy here, download and login to the Aflete app with the same email address and you'll be setup!

£14.99

~~£14.99~~ £14.99

Sale Sold out

~$19.00 / ~€17.00

About READY.

5-18 minute sessions built to elevate your workouts!

27 warm ups and cool downs

for running, hypertrophy and strength training, functional workouts and HIIT, ranging from 5-15 minutes

12 mobility flows

to improve range of motion and movement quality, from full body sessions to upper/lower body sessions to joint specific sessions

188 videos

showing the correct form for each exercise, with detailed technique cues to make the movement really count

Coaching tips

on each session type so you understand how and when to use them, plus the key principles for making them effective

MOVE.

MOVE. Training Guide

MOVE. is how I’ve personally worked out for the last few years! It’s all about functional training to become the most athletic, well-rounded you! That means we’re developing strength, power, coordination and control in ways that transfer into sports and life.

There are 60 unique workouts across the 12 weeks, blending together strength, power, hypertrophy, calisthenics and skill training. I’ve packed them with coaching tips to help you nail your form, plus hundreds of easier exercise progressions so you can always find your perfect level and know how to step it up to the next one!

There’s no need to start with the earlier versions of MOVE. Jump straight into the final edition of the series, building on all the research and feedback from 10,000s of MOVE. users to fine-tune the programming and coaching guidance for the best version yet.

Available in any country.

MOVE. is designed for use in a gym.

Just buy here, download and login to the Aflete mobile app with the same email address and you’ll be setup!

£39.99

Sale Sold out

~$49.00 / ~€46.00

MOVE. + RESTART. Bundle

RESTART. + MOVE. Bundle

Rebuild your foundation and ease your way back into the flow of working out again with RESTART. before we get super functional and athletic!

£59.99

Sale Sold out

~$66.00 / ~€68.00

MOVE. + Recipe Guides Bundle

Get MOVE. and all of my recipe guide ebooks, with 40+ recipes

More details on MOVE. and the recipe guides below!

£45.99

Sale Sold out

~$56.00 / ~€53.00

Everything you need to know & free sample workout!

About MOVE.

A blend of strength, power, hypertrophy, calisthenics and skill training, MOVE. is designed to unleash the badass in you:

12 complete weeks of programming

with 60 full sessions and optional light training for 12 more days.

260+ exercise videos

demonstrating each exercise, with lots of coaching tips to help you perfect your form

1 - 4 progressions for every advanced exercise

showing the step-by-step sequence to unlock the final move if you can’t do it just yet

How to master your workouts

covering picking your weight, rest times, going to failure, adjusting your schedule, tracking your progress and more!

Previous MOVE. programmes

Show previous MOVE. programmes ↓

MOVE.

MOVE. Training Guide

Most of the moves use just your own body weight, so you have lots of options even when you’re travelling or away from the gym 💪 I’ve thrown in some treadmill based workouts and some sessions using basic equipment like slam balls, steps and resistance bands because you know we like to keep it varied in the gym 💃

Available in any country.

Just buy here, download and login to the Aflete app with the same email address and you'll be setup!

£39.99

Sale Sold out

~$49.00 / ~€46.00

MOVE. + Recipe Bundle

Get MOVE. and all of my recipe guide ebooks, with 40+ recipes

More details on MOVE. and the recipe guides below!

£45.99

Sale Sold out

~$56.00 / ~€53.00

RESTART.

Get back on track and in control of your fitness journey! RESTART. makes kickstarting a healthy lifestyle feel easy: feeling overwhelmed, low motivation and muscle tightness aren’t our problems any more 👋

The 8 week programme starts with functional hypertrophy and HIIT before we step up the progress and slowly introduce some plyometrics, strength and skill work.

Training smart means pushing your body but giving it the recovery and support it needs to change. In RESTART., we begin with 3 workouts per week and gradually increase the training time. Plus, 20 minute at-home mobility and recovery sessions will keep you loose and training properly.

That’s just how I and the elite athletes I’ve worked with get back to our best.

By the end, you’ll feel totally back on track, knowing you can rely on RESTART. any time you need it! 💪

Available in any country and designed for use in a gym

Just buy here, download and login to the Aflete app with the same email address and you’ll be setup!

£29.99

Sale Sold out

~$37.00 / ~€35.00

RESTART. + BUILD. Bundle

Take back control of your fitness journey and then build your metabolism and some muscle!

£64.99

Sale Sold out

~$86.00 / ~€81.00

RESTART. + CUT. Bundle

Get back to that healthy lifestyle and then move onto healthy, sustainable fat loss that protects your metabolism!

£64.99

Sale Sold out

~$86.00 / ~€81.00

RESTART. + Recipe Bundle

Get RESTART. and all of my recipe guides, with 40+ recipes

£35.99

Sale Sold out

~$44.00 / ~€42.00

Everything you need to know & free sample workout!

About RESTART.

Take back control of your fitness journey and kickstart that healthy lifestyle for good!

8 weeks of programming

with 33 unique workouts + 8 mobility and recovery sessions

8 extra mobility and flexibility sessions

to help your body recover, improve your range of motion and keep you training properly

Guided progressive overload

as we start simple and progress in terms of exercise selection, training styles and training volume

230+ videos

of me showing the correct form for every exercise, stretch and mobility movement

1-3 progression versions for every advanced exercise

with videos so you can see exactly how to to find a modification that’s perfect for you!

How to get the most out of your training

including rest periods, warming up, picking the right weight and more!

HOME.

HOME. Training Guide

10 weeks of intense workouts to help you create a lean physique, build some muscle and improve your overall fitness, power and movement! 🔥

HOME. includes 50 unique workouts so you’re progressing without constantly repeating the same sessions! Plus, it comes with a strictly science-based guide to nutrition principles to get the best out of your performance, developed with Renee McGregor who’s an expert behind British Olympic athletes and a Dietetics specialist on the BBC, Sky News and at Google.

All you’ll need is your bodyweight, a chair and some resistance bands, which you can switch for dumbbells if you have them!

All you need is a set of short-loop resistance bands (here are some examples!) as well as an extra thin (~13mm) and thin (~22mm) long-loop resistance band (examples of both here to help you shop) and you’re ready to go!

There’s no need to start with the earlier versions of HOME. Jump straight into the final edition of the series, building on all the research and feedback from 10,000s of HOME. users to fine-tune the programming and coaching guidance for the best version yet.

Available in any country.

Suitable for vegans / vegetarians as there is no meal planning: our goal is to equip you with the Nutrition Science that matters so you can make great decisions for yourself.

Just buy here, download and login to the Aflete mobile app with the same email address and you’ll be ready to go!

£42.00

Sale Sold out

~$52.00 / ~€49.00

HOME. + HOME. Zero Bundle

20 weeks of intense, effective workouts from home!

You’ll have 100 unique workouts to choose from, so you never run out of inspiration for sessions to push yourself and make as much progress as possible from home!

Please note: HOME. requires short and long loop resistance bands, to up the resistance and help build some extra muscle 💪

£72.99

Sale Sold out

~$90.00 / ~€85.00

HOME. + Recipe Bundle

HOME. + Recipe Bundles

Get HOME. and all of my recipe guide ebooks, with 40+ recipes!

£48.00

Sale Sold out

~$59.00 / ~€56.00

Everything you need to know & free sample workout!

About HOME.

Intense workouts designed to push you and make you look and feel more athletic with minimal equipment 💪

10 weeks of programming

with 50 unique workouts: 4x 1 hour sessions + 1x 20 minute HIIT workout per week

200+ videos

of every single exercise, including 1-3 easier variations for any advanced exercises

How to get the most out of your workouts

including rest times, rest days & more

Science-based nutrition fundamentals

on how to fuel properly for progress and incredible workouts

Previous HOME. programmes

Show previous HOME. programmes ↓

HOME.

HOME. Training Guide

Train anywhere! Whether you exercise at home or just want a set of workouts for when you can’t get to a gym, this 12 week guide has you covered 😘

HOME. gets the absolute most out of just a few pieces of equipment to help you burn fat, build some muscle and improve your fitness and movement.

All you need is a set of short-loop resistance bands (here are some examples!) as well as an extra thin (~13mm) and thin (~22mm) long-loop resistance band (examples of both here to help you shop) and you’re ready to go!

With a couple more things you’ll find anywhere (a chair, a wall, and something heavy like a bed for attaching bands), HOME. is designed to really push you for the best results possible outside of a gym.

Available in any country.

Disclaimer: these workouts will definitely help you progress and challenge you even if your fitness levels are high, but gym-based programmes (like CUT. and MOVE.) are the most effective especially if your goal is muscle-building.

Just buy here, download and login to the Aflete app with the same email address and you'll be setup!

£41.99

Sale Sold out

~$52.00 / ~€49.00

HOME. Zero

HOME. Zero Training Guide

10 weeks of effective bodyweight only workouts to help you create a lean physique, improve your overall fitness and feel so much better physically and mentally with zero equipment! 😍

All of the 50 unique workouts in HOME. Zero are designed to push you and help you make the very most out of training with just your bodyweight, without repeating the same old workouts 🔥

Plus, it comes with a strictly science-based guide to nutrition principles to get the best out of your workouts and fuel your body properly, developed with Renee McGregor who’s an expert behind British Olympic athletes and a Dietetics specialist on the BBC, Sky News and at Google.

All you need is YOU and we’re ready to go!

Please note: Home. Zero workouts are delivered via an app and are not real-time, follow-along videos like you might have tried on my YouTube. To see how the app works, checkout the video below 👇

Available in any country.

Suitable for vegans / vegetarians as there is no meal planning: our goal is to equip you with the Nutrition Science that matters so you can make great decisions for yourself.

Just buy here, download and login to the Aflete mobile app with the same email address and you’ll be ready to go!

£39.99

Sale Sold out

~$49.00 / ~€46.00

HOME. + HOME. Zero Bundle

20 weeks of intense, effective workouts from home!

You’ll have 100 unique workouts to choose from, so you never run out of inspiration for sessions to push yourself and make as much progress as possible from home!

Please note: HOME. requires short and long loop resistance bands, to up the resistance and help build some extra muscle 💪

£72.99

Sale Sold out

~$90.00 / ~€85.00

HOME. Zero + Recipe Bundle

HOME. Zero + Recipe Bundles

Get HOME. Zero and all of my recipe guide ebooks, with 40+ recipes!

£45.99

Sale Sold out

~$51.00 / ~€52.00

Everything you need to know

About HOME. Zero

Get the most out of training with just your bodyweight to look and feel amazing! 🙌

10 weeks of programming

with 50 unique workouts: 4x 50 minute sessions + 1x 15 minute HIIT workout per week

200+ videos

of every single exercise, including 1-2 easier variations for any advanced exercises

How to get the most out of your workouts

including rest times, rest days & more

Science-based nutrition fundamentals

on how to fuel properly for progress and incredible workouts

HIIT.

HIIT. Training Guide

HIIT. is packed with 45 sweaty HIIT workouts guaranteed to get your heart rate up and a big burn going in under 25 minutes 🔥🔥

Most of the moves use just your own body weight, so you have lots of options even when you’re travelling or away from the gym 💪 I’ve thrown in some treadmill based workouts and some sessions using basic equipment like slam balls, steps and resistance bands because you know we like to keep it varied in the gym 💃

Plus I’ve made a little ebook for how to keep your HIIT sessions super effective and thrown that in too!

Available in any country.

Around half of the workouts can be done without equipment, but to keep it challenging the gym-based workouts require either light dumbbells, a kettlebell, a light plate, slam balls, a step or a box. For resistance band moves, the resistance band is always optional!

Just buy here, download and login to the Aflete app with the same email address and you'll be setup!

£29.99

Sale Sold out

~$37.00 / ~€35.00

HIIT. + Recipe Bundle

Get HIIT. and all of my recipe guide ebooks, with 40+ recipes

More details on HIIT. and the recipe guides below!

£35.99

Sale Sold out

~$44.00 / ~€42.00

Everything you need to know & free sample workout!

About HIIT.

A carefully designed guide built to get your sweat going in less than 25 minutes, with workouts that’ll push you no matter how many times you’ve taken them on before!