Get Your Program — Vitality and Wellness

How this works

About 8 minutes. Your answers go straight to the coaching panel.

Free — General Program Free

$0 · yours to keep

A complete, science-based training program matched to your goal, experience, schedule, equipment and limitations, with the rules for progressing it — plus your nutrition numbers: protein, calories, per-meal dose, supplements and hydration. Delivered to your inbox.

Max Membership Coming soon

Monthly membership · founding-member pricing

Everything in Free, plus a fully individualized program that re-plans every month from your check-ins, and the full nutrition panel — 7-day menus, recipes and grocery lists built to your targets, and ongoing adjustments as your results come in. Choose this to get first access when it opens.

Either way, start here. Your answers are private and are used only to build your program.

About you

So the program is addressed to the right person and the numbers make sense.

First name

Please enter your first name.

Last name

Please enter your last name.

Email Your program is delivered here.

Please enter a valid email.

Mobile Optional. For text reminders if you join Max.

Age

Enter your age (16+).

Sex

Please select one.

Units

Height e.g. 5'10" or 70 in

Please enter your height.

Current weight

Please enter your weight.

Target weight Optional

Your goal

Pick the one that matters most. The program is built around it; everything else is secondary.

Primary goal

Build muscleAdd lean mass, look and feel stronger Lose fatDrop body fat while keeping muscle Get strongerDrive up the big lifts Longevity & functionStrength, power, balance and joint health for the long haul Athletic performanceSpeed, power and conditioning for a sport Get back into itReturning after a layoff, injury or a long break

Please choose a primary goal.

Also important to you Choose any

More daily energy Move without pain Better posture / back health Cardio / conditioning Flexibility / mobility Confidence in the gym

Time frame

How will you know it worked?

Why now? One or two sentences. This shapes the coaching, not just the sets and reps.

Training history

Honest answers get you a better program. Nobody is judging.

Experience with weight training

NewUnder a year, or never Some1–3 years, on and off Experienced3–10 years, mostly consistent Lifelong10+ years

Please choose one.

Days per week you train right now

Comfortable with barbell squats, deadlifts, presses?

What are you doing now? Split, favorite lifts, classes, cardio — a few words is fine.

Current working weights Optional — leave blank if you don't know. Weight × reps you can do with good form, e.g. 185 × 5.

Squat

Bench press

Deadlift

Overhead press

Pull-ups / rows

Anything else

Cardio or sport right now

Health screen

These are the standard pre-exercise questions every good coach asks. A "yes" doesn't disqualify you — it means we build carefully and may ask you to check with your doctor first.

Medications or supplements that affect training Optional. Blood thinners, beta blockers, statins, TRT, etc.

Last physical / blood work

Injuries & limitations

This is where most programs go wrong. Tell us what hurts, what's been hurt, and what you can't or won't do.

Any current pain or past injury in these areas? Choose any. We'll ask a detail or two for each.

Surgeries or major injuries in the past Optional. What and roughly when.

Movement limitations Choose any

Can't squat below parallel comfortably Overhead reaching is restricted or painful Getting up and down from the floor is hard Balance is an issue (single-leg work is hard) Grip strength is limited No jumping or impact Told to avoid heavy spinal loading None

Exercises you've been told to avoid, or that always hurt Optional

Your week & your gym

The best program is the one you'll actually do. Be realistic.

Usual training time

Where you train

How often does travel break your routine?

Your track record with programs

Recovery & lifestyle

Recovery is where the muscle actually gets built. This sets how much work the panel can give you.

Average sleep per night

Sleep quality

Your day, physically

Daily steps, roughly

Wearables you use Choose any — Max members can connect these for readiness-based coaching

Alcohol

Nicotine

Nutrition

Basics for now. Max members get the full nutrition panel — daily menus and recipes built from these answers.

How you eat now

Meals per day

Protein

Cooking

Foods you won't eat Optional. Be specific — the meal builder will respect it.

Supplements you take now Optional

Interested in a done-for-you meal plan with recipes and a grocery list?

YesMaybe laterNo

Preferences

Last stretch. This keeps the program from feeling like someone else's.

Exercises you enjoy Optional

Exercises you hate Optional

Equipment preference

Cardio in the program?

Coaching style

Anything else the coaches should know? Optional

Review & send

Here's what the panel will work from. Go back and change anything that isn't right.

My answers are accurate to the best of my knowledge, and I'll stop and get medical advice if I have chest pain, dizziness, or a racing or irregular heartbeat during exercise.

Please confirm to continue.

I understand this program is coaching, not medical advice, and that I'm responsible for training within my own limits.