Interactive Notion programme

BarbellBites 12-Week Transformation Programme

New editionRevamped October 2026

Our flagship 12-week programme delivered through an interactive Notion hub. Progressive overload and built-in tracking, all designed to turn consistent effort into real, visible results.

12 weeks
48 sessions
Interactive Notion hub
Progress tracking

£42.00£60.00Save £18 (30%)

One-off payment. No subscription.

Instant access: your Notion link by email
Secure checkout with Stripe
Something wrong? Email us within 14 days of purchase

Stop guessing. Start progressing.

The 12-Week Transformation Hub is a complete, done-for-you training system built in Notion: your plan, your form guide and your trackers in one place.

It is not a PDF you download and forget. It is an interactive hub you open every training day, on your phone or laptop.

The 12-week training plan
A progressive programme in three phases: Foundation (weeks 1-4), Build (weeks 5-8) and Peak (weeks 9-12). Every session lists the exercises, sets, reps and RPE targets, with QR codes to log it in the BarbellBites app.
Barbell form guide
Setup, coaching cues, common mistakes and fixes for the five big lifts: back squat, deadlift, bench press, overhead press and barbell row.
Exercise library
More than 35 exercises with coaching cues, RPE targets and form tips, so you always know what good looks like.
Progress tracker
Weekly weigh-ins, personal records and photo check-ins in one place, so you can see exactly how far you have come.
Nutrition notes and macro guide
Work out your calorie and macro targets for cutting, bulking or recomp, with a sample meal plan and the nutrition principles that matter for lifters.
Recipe database
High-protein meal ideas built into your hub, each with a QR code so you can log it in the app in seconds.
Rest day and recovery guide
Active recovery ideas, mobility routines, sleep tips and rest day nutrition, because recovery is where the progress happens.
Weekly dashboard
Your training focus, a weekly checklist and your current stats in one view, so you always know what to do next.

Who it is for

You want to start lifting with a structured, proven programme
You are tired of winging it and want a clear plan for every week
You want your workouts, food, weight and personal records in one place
You want real strength on the big barbell lifts

New to Notion? It takes two minutes

Step 1
Get Notion for free
Download the app or sign up at notion.so. It works on iPhone, Android, Mac, Windows and in any browser.
Step 2
Duplicate the hub
Open the link from your order email and tap Duplicate to copy the hub into your own account. Only you can see it.
Step 3
Make it yours
Add your starting stats and nutrition targets.
Step 4
Start week 1
Open your hub on training days, follow the session and log your progress as you go.

Track it in the free app

Log your workouts and food in BarbellBites, free with no ads, so you can see the plan working week by week.

Get the app

Reviews

New edition, revamped October 2026

Freshly rebuilt and relaunched, so the reviews start here. Only verified buyers can leave one, so every rating you see will be real. Bought it already? Be one of the first to say how it’s going.

Good questions.

How do I get it after I buy?

Straight away. After checkout you will see a confirmation page, and your link to the Notion hub is emailed to you. If the email has not arrived, check your spam folder or email [email protected].

Do I need Notion?

Yes, but a free Notion account is all you need. It works on your phone, tablet and computer, and you copy the hub into your own account in a couple of taps.

Do I need the BarbellBites app?

No, but it helps. The app is free with no ads, and it is the easiest way to log your workouts and food while you follow the plan.

Can I get a refund?

Our plans are digital and delivered straight away, so sales are usually final once you have downloaded or opened them. If something is wrong, email [email protected] within 14 days of purchase and we will look into it.

Read the full policy