Pick your plan.
Training and nutrition systems built around one goal at a time. Instant access, yours to keep, and they work alongside the free app.
The flagship plan
BarbellBites 12-Week Transformation Programme
12 weeks • 48 sessions • Interactive Notion hub • Progress tracking
- 48 sessions across three phases: Foundation, Build and Peak
- Sets, reps and RPE targets for every session
- Form guide for the five big barbell lifts
- Progress, nutrition and recipe trackers in one hub
The guides
Focused PDF systems for one goal each. Instant download, yours to keep.
Bundles
Put two or more plans together and pay less than buying them one by one.
The Pick 2 Bundle
Choose any two of the three PDF guides and save.
The Complete Bundle
All three PDF guides in one complete collection for one discounted price.
Best valueThe Full Package
Everything in one package: all three PDF guides plus the 12-Week Transformation Programme.
What are you training for?
Pick a goal and we’ll show you exactly where to start.
Our flagship programme
BarbellBites 12-Week Transformation Programme
Foundation, Build and Peak: 12 weeks of planned sessions, with your macros and progress tracked in one Notion hub.
Log every session from the plan and watch your lifts climb week by week, with your food and protein tracked alongside.
Get the free appBody Recomposition: How to Lose Fat and Build Muscle at the Same Time
Want the lot? Get the hub and all three guides in The Full Package and save £43.98.Want it built just for you?
Answer a few questions about your goal, schedule, kit and food, and get a plan written around you. Delivered as Notion, PDF or Google Sheets.
Build my planEssential
£29
A 4-week training plan written for you
- 4-week personalised workout programme
- Progressive overload built in
- Exercise alternatives included
- Delivered in your chosen format
Complete
Recommended£49
An 8-week training and nutrition plan
- 8-week personalised workout programme
- Custom nutrition guidelines
- Macro targets for your goal
- Sample meal ideas
- Supplement recommendations
Elite
£79
A full 12-week transformation package
- Everything in Complete, plus:
- 12-week periodised programme
- Deload and recovery protocols
- Cardio programming
- One round of revisions included
Before you buy.
How do I get my plan after I buy?
Straight away. After checkout you will see a confirmation page, and your download link (or your Notion link for the 12-week plan) is emailed to you. If it has not arrived, check your spam folder or email [email protected].
Which plan should I start with?
Pick the one that matches your main goal right now: fat loss, muscle, both at once, or eating well on a budget. If you are unsure, use the goal finder on this page.
Do I need Notion for the 12-week plan?
Yes, but a free Notion account is all you need. It works on your phone, tablet and computer.
Do the plans work with the free app?
Yes. The BarbellBites app is free with no ads, and it is the easiest way to log your training and food while you follow any 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.
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