Your Training Blueprint

Training with Purpose — Winging It Works for Cooking, Not for Gains.

Custom Program 100% Built for You. Start Your 12-week Transformation Today.

Your 3-Month Custom Program

Whether you’re new to the gym, getting back into a routine, or looking to break past a plateau, having a structured plan makes all the difference. Studies show that following a program can lead to 2-3x more muscle growth, 50% greater strength gains, and up to 45% more fat loss compared to training without a plan.

This 12-week program is built around your goals, experience level, and lifestyle, with goal-focused periodisation to maximise results. You’ll receive a fully personalised training plan delivered straight to your inbox within 5 business days, complete with progressive workouts, exercise demonstrations, personalised nutrition targets, and key training resources.

What Are Your Training Goals?

  • Build Lean Muscles.

    Building lean muscles (“getting toned”) is all about progressive strength training and smart nutrition. Your program will focus on moderate weights, higher reps, and techniques like time under tension. You'll eat in a slight calorie deficit or maintenance with protein targets to reveal definition. Optional low-intensity cardio will support fat loss without exhaustion.

  • Body Recomposition.

    (Lose Fat & Gain Muscles)

    Body Recomp works by building muscle while slowly losing fat, achieved through progressive overload and eating at maintenance with high protein. Your program includes 3-5 training sessions per week, blending strength work and controlled cardio to assist with fat loss while maintaining muscle.

  • Build Strength & Get Strong

    To get strong, you’ll start by building a foundation in Month 1, then shift to lower reps and heavier weights in Month 2 to increase strength in key lifts. You'll eat enough protein to fuel progress, with structured sessions to help you lift heavier week by week while staying motivated.

  • Lose Body Fat.

    Fat loss comes from progressive strength training and a controlled calorie deficit, not extreme diets.

    Your 3-5 day program will combine strength, metabolic conditioning, and smart nutrition to ensure sustainable fat loss while keeping muscle and energy high. A clear structure keeps you on track without burnout.

  • Feel More Confident In The Gym.

    Walking into the gym without a plan is overwhelming — this structured program ensures you know exactly what to do. You'll start with foundational movements, progressing through weights, reps, and intensity so you gain confidence, see progress, and feel in control.

GET STARTED

Next Steps

  1. Order Your New Program

    Complete your order via the button above.

  2. Complete a Fitness Goals & Assessment Form

    After your purchase, you’ll be directed to fill out a Fitness Goals & Assessment Form. This step is essential to ensure your program is fully tailored to your goals, experience level, and preferences.

  3. Receive Your Program

    After submitting the form, your new training program will be carefully designed and delivered straight to your inbox within 5 business days — ready for you to start training with confidence.

Custom Program FAQs

  • Your Custom 12-Week Training Program includes a fully personalised, progressive workout plan tailored to your goals, fitness level, and lifestyle. You'll receive structured workouts for each phase, exercise demonstrations, personalised calorie and protein targets, and key training resources like warm-up routines, mobility drills, and alternative exercise options to ensure you get the most out of your training.

  • This option is perfect for those who want a structured, goal-driven workout plan but prefer to train independently without ongoing coaching. Whether you're looking to build strength, break through a plateau, get back into a routine, or simply want a fresh program to follow, this is for you.

  • This 12-Week Training Program is a one-time payment (USD), giving you full access to a structured, progressive plan designed to support your goals over the next three months.

    • Custom Program: 9.50 / week

  • Yes! Your program will be customised based on your available equipment. Whether you train at home with minimal equipment or have access to a fully equipped gym, your plan will be designed to fit your setup.

  • Your program is built around the information you provide in your Fitness Goals & Assessment Form, so it’s tailored to you from the start. If you need small adjustments (such as exercise swaps due to injury or equipment limitations), you can reach out, and I’ll ensure you have suitable alternatives.

  • If anything is unclear at the start or you need guidance on form, exercise modifications, or how to get the most out of your program, feel free to contact programming@movementwithmish.com.

    I want to make sure you feel confident and supported as you work through your training independently!