Frequently asked questions

• a 7-week training program with a structured progression path – no more guessing when to increase weight, sets, or reps

• a training log to record your results and track your progress.

• exercise tutorial videos, including:
  ▸ a short version for quick reference
  ▸ a detailed version with technique breakdowns and all possible exercise modifications

• a list of alternative exercise suggestions – ideal if you don’t have access to specific machines or want to swap out base exercises

• a “Measurements” tab that helps you become your own coach, where you can log:
  ▸ your calorie intake on training and rest days
  ▸ your average daily calorie intake across the week
  ▸ your weekly cardio sessions
  ▸ your non-training activity
  ▸ your progress photos

• an eBook that covers the fundamentals of anatomy, biomechanics, and hypertrophy – plus answers to the most frequently asked questions

To make it easier to access all your purchased training programs, register and create an account on my website. On your Account Panel, under the “Downloads” tab, you’ll find all your purchased training files – they don’t expire and have no download limits.

However, if you choose not to create an account, your files will also be automatically sent to your email (check your SPAM, Promotions, and Notifications folders). You can download them directly to your computer or phone.

If you pay by bank transfer, the files will be sent once the payment is received and processed.

If you choose an instant payment method, your files will be automatically sent to your email immediately after the payment is completed.
By doing so, you voluntarily waive your 14-day right of withdrawal.

If you prefer to keep your right to withdraw from the purchase within 14 days, choose bank transfer as your payment method. In this case, the files will be sent only after the 14-day withdrawal period has passed, counted from the date your payment is received – unless you explicitly confirm via email that you wish to waive this right.

To do so, simply send the following message:

“I waive my 14-day right of withdrawal. Please send the files once the payment has been received.”

It depends on the equipment you have access to. Most exercises from the GYM program can be adapted using basic home equipment, but keep in mind that the difficulty level may change. It’s hard to fully replace specialized machines or cable systems, and it’s often challenging to reach sufficiently heavy loads needed to build strength and muscle when training at home. In GYM programs, whenever possible, I suggest alternative exercises that don’t require machines or cables. However, you’ll need to individually adjust the number of reps to make sure that your home weights are still a real challenge.

Of course, the weight you choose depends on your current fitness level — but keep in mind that for lower body workouts, a pair of 2 kg dumbbells might not be enough! 🙂

Here’s what I personally use for my home workouts:

• A pair of adjustable dumbbells – 2 x 10 kg

• A set of 5 mini resistance bands

• A set of 3 power bands

• A towel (used as an alternative to sliders)

• An exercise mat

• An 11-piece resistance band set with door anchor attachments

• Common household items – a couch, a chair

Both HOME workouts and GYM programs come with lifetime access. Once downloaded to your computer, tablet, or phone, you can use them offline anytime. You’ll also automatically receive all future updates — just re-download the files from your customer panel or from the email you received.

The workouts will remain effective as long as you’re able to keep progressing in individual exercises — even up to 12 weeks. If you still see room to increase the weight and don’t feel mentally fatigued from following the same plan, keep going — stick with the program and continue building.

I admit, my methods are fairly advanced — but ultimately, it’s you who decides what weights you train with, whether you complete all the exercises, reps, and sets.
If the difficulty level exceeds your current abilities, simply do as much as you can — and aim to do a little more next time. That’s the real key to building a strong, sculpted body: progressive overload.

If you’re looking for at-home workouts at a specific difficulty level, use the “Difficulty Level” filter.

If you train at the gym, you’ll find the difficulty level of each program clearly stated in its description.

If you’re training at the gym, I recommend starting with the GYM BEGINNER plan.
After completing it, you can move on to GLUTE CODE 1 or  GLUTE CODE FBW 45′ for continued progress.