Full body training, 3–4 days a week, built around the life you actually have. No hybrid athlete nonsense. Just the work that gets you looking the way you want.
Not written for 20-year-olds with nothing but time. For people with a job, kids, and a calendar that already had too much in it.
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I was a professional rugby player. Being big was literally the job. When the rugby stopped, the weight stayed — and the identity that came with it made it harder to change than you'd think.
If any of these sound familiar, you're in the right place.
Four weeks of structure. No guesswork. No fluff.
Two sessions per week — Session A (push focus) and Session B (pull focus). Hit them 3 or 4 days a week. Both work.
Week 1 you learn the movements. Week 2 you add volume. Week 3 you go heavier. Week 4 you prove you've actually adapted. That's how you get results that stick.
Not just sets and reps. Each exercise has a note — where to feel it, what to watch, how to not waste the rep. The stuff that makes the difference.
Sessions that fit in a lunch break or after work without eating into the rest of your evening. No filler, no padding.
Good week? Hit 4 sessions. Busy week? 3 is fine. The plan tells you exactly how to adjust so nothing falls apart when life gets in the way.
Before you touch a weight, you get the framework — the honest rules that determine whether the next 4 weeks change anything or just feel like effort.
"I'd tried probably five or six programmes before this. They all worked for a bit and then fell apart when work got busy. This one actually stuck — because it was built for someone with a real job."
"I was honestly sceptical. But I stuck to the 3-day-a-week version and by week 4 my clothes fit completely differently. The coaching notes on the exercises are what did it — I finally understood what I was supposed to be feeling."
I was a professional rugby prop. 120kg was literally the job description. When I stopped playing, the weight stayed — and losing it meant dealing with an identity I'd built around being the big guy. I lost 70lbs, kept it off, and now coach people through the same process. The Rig Collective exists for people who've been told they need more willpower when what they actually need is a better plan.
Four weeks. 3–4 days. The only plan that fits into your life instead of replacing it.
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