Blog
Guides, case studies and news from the world of digital coaching.
- 18212 min read
5 Day Workout Split: Advanced Routine for Athletes
A 5 day workout split for advanced lifters: bro split vs PPL hybrid with upper/lower, high-volume management, recovery, and a ready-to-use weekly table.
5 day workout split · advanced routine · training programming
- 18311 min read
3 day workout split: effective training, little time
3 day workout split: full-body vs upper/lower/full, example plans for mass and strength, how to maximize results with little time, and a ready-made table.
3 day workout split · full body · time-efficient training
- 18411 min read
Strength training over 50: build strength with age (2026)
Strength training over 50: why it's crucial with age, how to start safely, a 2-3 day plan, adapted exercises, recovery and gradual progression. Evidence-based.
strength training over 50 · senior fitness · sarcopenia
- 18513 min read
Gym workout plan for women: strength & recomp (2026)
Gym workout plan for women, evidence-based: lifting won't bulk you up, focus on strength and recomposition, a 3-4 day full-body plan, progression and nutrition.
gym workout plan for women · women's training · body recomposition
- 18614 min read
Push pull legs routine: the PPL split explained (2026)
Push pull legs routine: how the PPL split works, who it suits, ready 6-day and 3-day templates, exercise selection, volume, frequency and progression.
push pull legs routine · ppl split · workout split
- 18714 min read
Upper Lower Split: 4-Day Routine Guide + Example (2026)
Upper lower split: structure, who it suits, a 4-day routine example, push/pull balance, managing 2x weekly frequency per group, and progression.
upper lower split · 4-day split · intermediate training
- 18813 min read
Full-Body Workout Plan: Complete Guide + 3-Day Example (2026)
Full-body workout plan: what it is, who it suits, pros and cons vs a split, a practical 3-day example with exercise selection, volume management and recovery.
full-body workout plan · full body · full body training
- 18914 min read
Strength Training Program: How to Get Stronger (2026)
A strength training program built on the big lifts: strength vs hypertrophy, core principles, classic templates like 5x5 and undulating periodization, and testing a max safely.
strength training program · strength training · 5x5
- 19015 min read
Beginner Gym Workout Plan: The Complete Guide (2026)
The complete beginner gym workout plan: core principles, foundational exercises, a 3-day full-body example for men and women, sets, reps and mistakes to avoid.
beginner gym workout plan · full body · beginner training
- 19110 min read
Personal Training Pricing and Packages: How to Build a Quote That Gets Signed
How to build a professional personal training quote: what to include, 3 pricing tiers with numeric examples, mistakes to avoid and when to send it.
pricing · personal trainer packages · sales
- 19210 min read
The Personal Training Consultation: A 5-Phase Structure That Converts
The personal training consultation in 5 phases: listen, assess, deliver a plan, present the offer and set the next step. With powerful questions and mistakes to avoid.
consultation · sales · client onboarding
- 19311 min read
How to Sell Personal Training Packages Without Feeling Like a Salesperson
How to sell personal training packages: a 3-option structure, price anchoring, packages vs subscriptions, presenting price and handling objections honestly.
sales · training packages · personal trainer pricing
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