PPL + UL Training System

MY
GYM
PROGRAM

5-Day Split · Machine + Dumbbell
Full Muscle Coverage · Home Days Included

5
Gym Days
2
Home Days
89
Exercises
40+
Muscles
Monday
PUSH
Chest · Shoulders · Tri
Tuesday
PULL
Back · Biceps · Rear Delt
Wednesday
HOME
Full Body · Stretch
Thursday
LEGS
Quads · Hams · Glutes
Friday
UPPER
Full Upper Body
Saturday
LOWER + ABS
Legs · Core
Sunday
HOME
Full Body · Stretch
Get Access

PICK YOUR PLAN

Start with the basics. Go Pro when you're serious. All via M-Pesa — credentials delivered within 1 hour.

Workout Plan
500
KES — one-time · lifetime · via M-Pesa
  • 5-day gym program (91 exercises)
  • Equipment filter (23 machines)
  • Search & add any unlisted machine
  • Custom plan from your equipment
  • Home workout days included
  • YouTube form demo links
  • 3D anatomy map
  • Spotify music player
  • Progress & weight tracker
  • Monthly updates & challenges
  • Streak tracking & social
  • Social media coaching
  • Personal trainer finder
GET LIFETIME — KSH 500 →
Most Popular
Pro Plan
1,000
KES / month · cancel anytime · via M-Pesa
  • 5-day gym program (91 exercises)
  • Equipment filter (23 machines)
  • Search & add any unlisted machine
  • Custom plan from your equipment
  • Home workout days included
  • YouTube form demo links
  • 3D interactive anatomy map
  • 🎵 Spotify music player (Spotify Premium required)
  • 📈 Progress tracker — log weights & PRs
  • 🔄 Monthly updates, new splits & challenges
  • 🔥 Streak tracking — stay consistent
  • 👥 Streak pics & progress with friends & followers
  • 📲 Social media coaching (pick your platform below)
  • Personal trainer finder
Get coached on
WhatsApp Instagram X (Twitter)
Weekly check-ins & coaching via WhatsApp.
GO PRO — KSH 1,000/MONTH →
Elite
Coached + Trainer
2,500
KES / month · cancel anytime · via M-Pesa
  • Everything in Pro Plan
  • 👤 Personal trainer — fully custom program
  • 📸 Weekly form check via video
  • 🎯 Goal & weak-point programming
  • 🔍 Trainer finder — near your gym or area
  • ✅ Verified trainers only
Coach me on
WhatsApp Instagram X (Twitter)
Weekly check-ins & coaching via WhatsApp.
GET COACHED — KSH 2,500/MO →
🔍
FIND A PERSONAL TRAINER
Included in Coached + Trainer plan · Verified trainers matched to your gym & area
What are you looking for?
✓
Trainer at my gym
A PT who trains at your specific gym and knows the equipment there.
Trainer near my area
A PT near your neighbourhood who can travel to you or meet locally.
Online coaching only
Remote check-ins and program delivery via WhatsApp, Instagram, or X.
Your details
We match you with a verified trainer within 24 hours. Trainer matching is included in the Coached + Trainer plan.

After payment you will receive login credentials within 1 hour via email or WhatsApp.

Week at a Glance

WEEKLY SCHEDULE

DaySessionMuscle FocusCardioLocation
Training Days

GYM WORKOUTS

Wednesday + Sunday

HOME WORKOUT

💪 10 FULL BODY HOME EXERCISES
🧘 FULL BODY STRETCH ROUTINE
⚡ Home Day Notes
    Every Session

    CARDIO SCHEDULE

    DayBoxingTreadmillSpin BikeTotal
    🥊 5 MINUTE BOXING PROTOCOL — EVERY GYM SESSION
    Understanding Your Training

    COMPOUND VS ISOLATION

    COMPOUND LIFTS
    Move 2+ joints simultaneously. Recruit multiple muscle groups. Done FIRST in every session when you are strongest. Build the foundation of mass and strength.
    Joints moved2 or more
    Muscles hitMultiple groups
    Weight usedHeavy
    Hormone releaseHigh
    Calorie burnHigh
    Rep range4–12
    Done in sessionFIRST
    Best forStrength + Mass
    ISOLATION EXERCISES
    Move 1 joint only. Target a single muscle. Done LAST in every session to exhaust the muscle fully. Carve detail and fix weak points.
    Joints moved1 only
    Muscles hitSingle muscle
    Weight usedModerate / Light
    Hormone releaseLow
    Calorie burnLow
    Rep range10–20
    Done in sessionLAST
    Best forDetail + Weak Points
    8-Week Cycle

    PROGRESSIVE OVERLOAD

    WeekPhaseGoalAction
    Non-Negotiables

    GOLDEN RULES

    Interactive Reference

    MUSCLE ANATOMY MAP

    Click any exercise to highlight primary ■ and secondary ■ muscles on the anatomy diagram. Click any muscle in the legend to isolate it and see every exercise that targets it. Log exercises to build your session heat map.

    My Gym Setup

    EQUIPMENT FINDER

    Search all 23 built-in machines or type any machine your gym has that isn't listed. Once you've added everything, hit Generate My Plan — the program rebuilds using only the equipment you have.

    ⌕
    Your equipment
    Nothing added yet — search above to find your machines.
    Filters all 5 days to show only exercises you can do
    Your equipment
    Nothing added yet — tick from the list above or search below.
    Alpha & Omega Collection

    GYM MERCH

    Train in the brand. Α on the front. Ω on the back. Every piece personalised with your name. Order via WhatsApp — ships within 5–7 days.

    Α YOUR NAME
    Α FRONT · Ω BACK
    Gym Grip Gloves
    ALPHA × OMEGA
    Full-grip gloves. Α front, Ω back. Name stitched on wrist strap. Padded palm.
    1,800
    KES · S / M / L / XL
    Α OPTIONAL NAME
    Compression T-Shirt
    ALPHA × OMEGA
    Α on chest, Ω large on back. Moisture-wicking compression fit. Name below collar (optional).
    2,200
    KES · S / M / L / XL / XXL
    Α OPTIONAL NAME
    Compression Vest
    ALPHA × OMEGA
    Α left chest, Ω bold on back. Sleeveless for full range of motion. Name on back (optional).
    2,000
    KES · S / M / L / XL / XXL
    OPTIONAL NAME Ω
    Gym Shorts
    ALPHA × OMEGA
    Ω on left leg. Quick-dry fabric. Black & grey. Name on waistband (optional).
    1,900
    KES · S / M / L / XL / XXL
    Α — ALPHA
    The beginning. Every session is a fresh start. Alpha is the mentality you walk in with.
    Ω — OMEGA
    The end. Every rep completed, every session walked out of. Omega is what you've earned.
    How to order
    1. Click ORDER on any item
    2. Enter name & pick size
    3. Confirm via WhatsApp
    4. Pay KSh via M-Pesa
    5. Ships in 5–7 days
    Every Session · Every Set

    WEIGHT TRACKER

    Log your actual weights and reps per set. Your PRs are tracked automatically. History saved per exercise forever.

    Your Best Ever

    PERSONAL RECORDS

    Every PR you break is stored here with the date. 1RM estimated automatically from your logged sets.

    Track Your Body

    BODY METRICS

    Log measurements, calculate BMI and estimated body fat. See your trend over time.

    Stay Consistent

    STREAK CALENDAR

    Every session you log counts. Build your streak. Never miss twice.

    Every Session Saved

    SESSION HISTORY

    Full log of every workout — what you did, what you lifted, when. Plateau warnings included.

    Calculators

    GYM TOOLS

    Earn Free Pro

    REFER & EARN

    Love the program? Share it. When a friend signs up using your code, you get 1 month Pro free. No limits — the more you refer, the more you earn.

    Log in to see your referral code.
    Train Together

    COMMUNITY FEED

    Share PRs · Ask questions · Post workouts · Follow others · React · Reply in threads

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    Workout Music

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