If you need your own service schedule, this is for you.

That's the point. 8/6, 2:1, five on two off then four on three - it doesn't matter, because I'm not writing you a Monday-Wednesday-Friday split. Every program you've ever downloaded assumed you've got a normal week. You haven't. Nobody out here has. Your plan gets built around the rotation, not around a calendar - and it moves when your roster moves.

Then the plan changes. Training moves, eating moves, and I stop expecting the same output from you, because nights aren't day shift with the lights off. Most blokes try to run their day-shift routine on nights, fall over by day four, and decide they've lost it. You haven't. You ran the wrong plan. Nights get their own version and you switch across when you switch.

This is the one. Nearly every bloke on roster has this exact problem, and it's the reason the last four things you tried didn't stick. Two weeks disciplined, fly home, and a week later you're back where you started. That's not a willpower problem. It's that nobody ever planned your week off. Your R&R gets built the same way your swing does - what you're eating, what you're training, what you're not worrying about. You still go out. You still have a beer. It's planned, so it doesn't cost you anything.

So you train three or four times a swing, forty-five minutes, and you train hard. Not six days. Not ninety-minute sessions. If a plan needs you fresh, it's a bad plan - you're never going to be fresh out there. Mine assumes you're tired, because you are.

Most of them are. Every session I write has three versions - full gym, site gym, and a room with nothing in it. You're not getting a program that assumes a commercial setup and leaves you to work out the rest. If your camp has a rack and some dumbbells, that's enough. I've had blokes get their best result in a donga gym with half the plates missing.

You don't need to. You need to know what to take off it. There's always protein, there's always carbs, there's always veg. The menu was never the problem - the problem is nobody ever showed you what the plate should look like. No meal prep. No containers. No weighing your chicken out in the crib room in front of your crew.

Whatever your week can actually hold. Three is the realistic floor for most men working full time. Five works if you've got the hours and you want to move faster. We decide that on the call once I know your schedule, and it changes when your schedule changes. You don't get handed a fixed template and told to make it fit.

I'll give you the number on the call, once I know what you actually need. It's not the cheapest option and it isn't meant to be - it's one coach, a small roster, and a direct line. If budget is the deciding factor, say so upfront and I'll be straight with you about whether it's worth it.

Because the programs you quit were built for someone else's week. Yours gets built around meetings that run over, dinner at 8, and the trip to Melbourne you found out about on Tuesday. You've never had a discipline problem. You've had a design problem.

No, we handle the tracking for you. We plan out your entire weeks worth of meals, ensuring they align with your goals and schedule. You just need to show up & prepare them.

Train harder, not longer. Intensity beats volume every time, and a session you actually do beats the long one you skip. We'll also add cardio rather than cutting your food to nothing - you'll eat more than you expect.

Then we build for that. Site gym, hotel gym, home, bodyweight - every session has a version that works with what's in front of you. The week moves; it doesn't disappear.

You pick it back up. Days off are fine - but be honest that every day off is a day behind. Own it, don't dress it up, and get back to it. That's the whole skill.

Energy and strength move first, usually inside three to four weeks. Visible change takes longer and depends entirely on where you're starting. I won't put a number on your body in a web form. Ask me on the call and I'll tell you honestly.

100% online, anywhere in Australia. Program in the app, written check-ins every week, direct messaging with me.

Work doesn't settle down. There's always a project, always a quarter end, always something. That's exactly why the systems get built around a busy week instead of a quiet one - if it only works when things are calm, it was never going to work.

Most men who come to me know plenty. Knowing isn't the gap - doing it consistently is, and knowing when to change something is. You'll get a plan you don't have to think about and someone who notices when it stops working before you've wasted three months on it.

Yes. It's who I coach and it's who I've been. I'd rather do one thing properly than be vaguely useful to everyone.