The Training Blueprint · For Beginners

Learn how training actually works. Once. Then never buy a plan again.

For women who’ve been to the gym, felt lost, and want to actually understand what they’re doing. Eight weeks of material that slots into the sessions you’re already doing — about 30 minutes a day to learn the why. Not homework. Go at your pace, and keep it for life.

£49.99

Once. Less than a single PT session — and it doesn’t expire.

I confirm I am 18 years of age or older.I agree to the Terms & Conditions and Privacy Policy, including that this is a digital product with instant access.

14-day refund·Instant access·Yours forever

Kira Mei · 2026

Training Blueprint

01Full Body — weeks 1–2
02Upper / Lower — weeks 3–4
03Push Pull Legs — weeks 5–6
04PPL Advanced — weeks 7–8

8 weeks · self-paced · progressive

for beginners.
read this first.

↓ next the problem

01 · If this sounds familiar

You’ve already paid for the gym. So why does it still feel like everyone else got a manual you didn’t?

“You’ve bought a plan before.”

It sat in your Notes app. You did week one. Maybe week two. Then life happened and the PDF became another tab you’d close eventually.

“You don’t know the language.”

RPE, hypertrophy, eccentric, deload. Other people throw these words around. You nod. You google them later, alone.

“You’re guessing at weights.”

How heavy is heavy enough? When should it go up? You’ve been doing the same dumbbells for months because nobody told you the rules.

none of this is your fault.

↓ next the real problem

02 · The real problem

The fitness industry doesn’t want you to learn.

Most programmes are designed to be followed, not understood. That’s the business model: you buy a plan, you finish it, you buy the next one. £45 a session, £80 a refresh, £10 a month for an app, forever.

Learning how training actually works — picking your own weights, building your own splits, knowing when to deload — would end that loop. So nobody teaches it.

You’re not bad at the gym. You’ve just never been taught the gym.

↓ next what this is

03 · What this is

Eight weeks. Four phases. One outcome: you finally understand.

Each week opens with a short chapter (~15 min read), then three sessions, then a reflection. By the end you’ve trained every major split — full body, upper/lower, push pull legs — and you know why each one exists.

01Weeks 1–2

Full Body

Why full body training first — building the baseline
How to pick your starting weights and what RPE means
Progressive overload: the only rule that matters

02Weeks 3–4

Upper / Lower

Why the split changes and what your body has adapted to
Muscle recovery — understanding how growth actually works
RPE, effort and knowing when to push vs back off

03Weeks 5–6

Push Pull Legs

Mind-muscle connection — why feeling the muscle matters
Form cues and how to read your own body signals
Volume: how much is enough, how much is too much

04Weeks 7–8

PPL Advanced

The deload — what it is, why it works, when you need it
What comes next after the programme ends
How to build your own programme from this point forward

↓ next is this you?

04 · Is this you?

Honest answer time. If both columns aren’t a fit,don’t buy it.

+ Yes, this is for youThis is for you if…

You’re a woman, new-ish to the gym, and you want to actually know what you’re doing
You’ve bought programmes before and never made it past week three
You can train 3 times a week and you have access to a normal gym
You want education, not just a calendar of exercises

– No, skip this oneThis isn’t for you if…

You’re an advanced lifter looking for a peaking programme
You want someone to text you daily and hold your hand
You’re looking for a 30-day quick fix or a “shred”
You want a meal plan (that’s the Nutrition Blueprint — different product)

↓ next inside week one

05 · Week 01 preview

What the first week actually looks like.

A hook for week 2.

Week one ends with a single cue you can apply on Monday morning that changes how your bench feels. We tell you what we’re going to teach in week two — and we mean it.

Week one opens with a 15-minute read: what full body training is, why it exists, and what you should feel for. Then three sessions. Then a short reflection. That’s the rhythm every week follows.

The brief. A short chapter explains the science — progressive overload, RPE, how to pick your starting weight. Education before action.

The sessions. Three full-body workouts with hand-drawn exercise references, sets/reps, and form cues written in plain language.

The mind map.Each week closes with a concept map — how everything you just learned connects. You’ll actually remember it.

Week 01 · Mind map

Full Body Training

Progressive Overload

RPE Scale

Starting Weights

Recovery

← the red one unlocks in week 2

↓ next the toolbox

06 · After week 08 — The toolbox

You don’t just finish the programme.
You walk away with a toolbox.

five things that go home with you ↓

Most fitness purchases expire the moment you stop opening the app. Not this one. Below is what you keep — the things that pay you back every month, every year, for the rest of your training life.

The Toolbox · 5 ITEMS · YOURS FOREVER

01Your own programmetemplate + know-how 02A real habit56 days, installed 03£2,404 / year savedvs. PT + plans 04Gym languagefluent, no faking 05Exercise library20+ moves, owned

_______’s Programme

Wk 01 / Built by you

Day	Lift / Movement	Sets × Reps	RPE
Mon	Back Squat	4 × 6	7
Tue	Bench + Row	3 × 8	8
Wed	rest / walk	—	—
Thu	RDL + Pull-up	3 × 8	8
Fri	OHP + Curls	3 × 10	8

Built by me— signed, ___

Tool 01 · The Template

A blank programme template you finally know how to fill in.

Week eight ends with the same blank template every coach uses behind the scenes. Splits, sets, reps, RPE, deload weeks — all laid out. The only thing missing is your handwriting. Because by now, you can write it.

Print-ready PDF + editable Notion / Sheets version
4-, 6- and 8-week templates for every split you’ve trained
Pre-filled deload logic so you don’t burn out next cycle

your name. your programme. your call.

56 days. Habit installed.

trained

MTWTFSSw1w2w3w4w5w6w7w8

Sessions

Days

3×/wk

Rhythm

you didn’t
“try” — you
became.

Tool 02 · The Habit

Fifty-six days of showing up. That’s an identity, not a streak.

Behaviour research says habits lock in between 30 and 66 days. By week eight you’ve crossed it without thinking. You’re no longer “trying to get into the gym” — you’re someone who trains. That doesn’t unlearn itself.

3 sessions a week, scheduled and tracked
Built-in rest days so the rhythm survives real life
Weekly reflections that make drifting impossible

identity beats motivation. every time.

KIRA MEI · LONDON

— TRAINING BLUEPRINT —

Cashier:K. Mei

Date:8 weeks later

Receipt #:0001 / forever

— WHAT YOU WOULD HAVE PAID —

PT sessions48 wks × 1/wk @ £45£2,160.00
Custom plan refresh2 × £80£ 160.00
Programme app fees12 mo × ~£7£ 84.00
“Form check” 1-off1 × £50£ 50.00

SUBTOTAL/ YEAR£2,454.00

You paid£ 49.99

YOU SAVED£2,404.01

* year one. compounds every year after.

PAID
IN FULLONCE.

Tool 03 · The Receipt

£200+ a month, gone — for the rest of your training life.

PTs charge £45 a session. Custom plans cost £80–150 every few months. App subs nibble at it monthly. Learn how training works once, and the meter stops. Forever.

Replace recurring PT fees with self-coached cycles
No more ‘starter plan’ purchases when motivation comes back
Compounds — year two, three, ten — same maths, same saving

the cheapest £49.99 you’ll ever spend.

Gym English. A pocket dictionary.

A → Z · 40+ terms

RPE/ahr-pee-ee/ · n.
Rate of perceived effort, 1–10. How hard a set felt. You’ll log this every session.
Hypertrophy/hy-per-troh-fee/ · n.
Muscle growth. Specifically: cell size increasing. The reason you bother.
Eccentric/ek-sen-trik/ · adj.
The lowering phase of a rep. Where most of the growth actually happens.
Deload/dee-lohd/ · n.
A planned easy week to let the body catch up. Not weakness — strategy.
AMRAP/am-rap/ · n.
As Many Reps As Possible. Saved for the last set, never the first.

fluent ↗
by wk 4.

Tool 04 · The Glossary

Speak gym. Without faking it.

Every chapter quietly teaches you the language coaches use — RPE, hypertrophy, eccentric, AMRAP, deload. Not as homework. As context. By week four you read any programme online and actually understand it.

40+ terms defined in plain English with examples
“What does that mean in the gym?” — always the next line
Searchable on your phone mid-set

no more nodding. you actually know.

PHASE 03

Back Squat

PHASE 01

Bench Press

PHASE 02

RDL

PHASE 03

Pull-up

PHASE 04

OHP

PHASE 02

Barbell Row

20+exercises
examined

Tool 05 · The Form Vault

Your hands have done twenty exercises. Properly.

Hand-drawn breakdowns for every staple lift — squat, hinge, push, pull, carry, isolate. Cues in plain English. Common form faults. The muscle being trained. When someone re-racks next to you and asks what you’re doing, you can answer.

20+ exercises across full body, upper/lower and PPL
Muscle activation diagrams and step-by-step cues
“What it should feel like” notes — and what it shouldn’t

you’ve done these. you know what they feel like.

All five · yours forever

The £49.99 isn’t for a programme.
It’s for this whole shelf.

One purchase. Eight weeks. Five tools that work the rest of your life. The plan is the smallest thing you walk away with.

↓ next real women, real outcomes

07 · From real women

Eight weeks. Three real outcomes.

I’ve bought three programmes before this and never finished any of them. Eight weeks later I actually understand what I’m doing in the gym. I built my own plan last week. Never thought I’d say that.

Sophie R.24 · Manchester

Week 3 was when it clicked. I stopped just following the exercises and started actually understanding them. Worth every penny.

Jade T.22 · London

I used to feel embarrassed in the free-weights section. Now I walk in, do my session, and leave. That’s it. That’s the whole change. It’s everything.

Chloe M.27 · Leeds

↓ next no-risk refund

08 · No risk

Try Week 1. And Week 2. Then decide.

You have 14 days from purchase to work through Week 1 — and Week 2 if you move fast. If by then it hasn’t changed how you train, email hello@kiramei.co.ukand I’ll refund every penny. No forms. No questions. No ‘please tell us why you’re leaving’ survey. Just back to your card.

One honest condition:unlocking Week 3 ends the refund window early. By then you’ve absorbed enough of the material that it wouldn’t be fair on either of us. We’re trusting each other.

14‑dayRefund
until Week 3

↓ next the maths

09 · The maths

£49.99 once. That’s £6.24 per week of training education. Less than a coffee.

Invoice · Training educationKira Mei · 2026

What you’d pay elsewhere	Their price	What this costs
1 PT session (one-off)	£45	£49.99
Custom plan (one refresh)	£80	£49.99
Programme app (1 year)	£120+	£49.99

One purchase. Eight weeks.Eight years from now — same £49.99. Compounds the second you stop buying anything else.

↓ next your questions

10 · Questions you’re probably asking

Real answers. No fluff.

01I’ve literally never trained before. Is this for me?+

Yes — this is built for beginners. Phase 01 starts you on full-body training with the lightest possible curve. The chapter teaches you what each lift is before you do it. If you can walk into a gym, you can do week one.

02I’ve trained for six months. Am I past this?+

Probably not. Most people who’ve trained for under two years are still guessing — about weights, splits, recovery. The education is what’s missing, not the reps. If you can already write your own programme from scratch, this isn’t for you.

03Do I need a full gym? Can I do it at home?+

You need a normal commercial gym (a barbell, dumbbells, a few machines). It’s not designed for home / dumbbell-only training. If your gym has a squat rack and a bench, you’re fine.

04How much time per week?+

Three sessions of 45–60 minutes, plus about 20 minutes of reading. Total: ~3 hours a week. Sessions are designed for real life, not “elite athlete” schedules.

05What’s the difference between this and free YouTube content?+

YouTube teaches one thing at a time. This teaches you a system across 56 days, in order, with a template at the end. You can absolutely learn this from free content — most people don’t, because there’s no structure and no end-point.

06Do I get lifetime access? Updates?+

Yes — you keep the programme forever, and every future update is free. No subscription. No “premium tier” later.

07What if I’m on my period / sick / can’t train one week?+

The programme is self-paced. Each week unlocks when you’re ready. Miss a week, pick it up Monday. Nothing is locked behind a calendar.

08What if I don’t love it?+

Email me within 14 days, full refund — provided you haven’t unlocked Week 3 yet. (Unlocking Week 3 means you’ve worked through Weeks 1 and 2, which is enough material that a refund stops being fair on either side.) No forms, no questions otherwise. You keep nothing, you owe nothing.

↓ next ready when you are

Ready when you are

Stop following. Start understanding.

Eight weeks. £49.99 once. A 14-day refund if it doesn’t change how you train.