Custom hypertrophy coaching
Custom hypertrophy programs for people with jobs, kids, and thirty to sixty minutes to train. Built around your schedule, your body, and the equipment you've got — not pulled off a shelf.
The method
Four principles behind every program — and why they work when time is short.
A muscle grows in a short window after you train it. Three short full-body sessions a week keep you in that window far more often than one long one — and the more often you apply the stimulus, the faster you grow. Rate comes from frequency, not from hours.
Returns drop off fast within a session — after the first set of an exercise, extra sets mostly buy fatigue, not growth. So we spread those first, productive sets across the week instead of stacking them onto one muscle in one session. It's the same volume, placed where it actually counts.
No single exercise trains a whole muscle — the body recruits fibres by leverage, so each movement reaches only part of it. More exercise variety covers more of the muscle, which raises how much total growth is on the table. Variety isn't decoration; it's coverage.
Every program is built for maximum motor-unit recruitment — stable exercises, enough rest, unilateral variants — and high mechanical tension: low-to-moderate reps taken close to failure. That's what drives growth. It skips the high-rep, high-volume pump work that mostly generates fatigue you then have to recover from.
What you get
For $99 you get a program built for you, personally — and everything you need to run it.
I read your answers on schedule, experience, and equipment, and build the sessions around them — thirty, forty, sixty, or ninety minutes, structured the way that suits you.
Your exercises, sets, reps, rest, and coaching cues, with logging built in: targets to beat, PR badges, progress charts, a rest timer. Add it to your home screen and it runs like any other app.
When I adjust your program, you open the same app, see what changed, and keep all your logged history.
Short reads inside the app on the science and nutrition behind what you're doing — so you understand the why, not just the what.
How it works
$99, one-time. You'll get the intake questionnaire right after purchase.
Your goals, your schedule, your equipment, your training history.
Within five working days your program arrives as your own app. Log your sessions, watch the numbers move, and tell me when something needs adjusting.
Custom hypertrophy program
Custom program — $99
About
I'm Oscar. I hold a master's in exercise science and physiology, and I've spent twenty years coaching lifters — from complete beginners to the highest levels of the sport. I build every program myself; nothing here is automated or outsourced.
I'm also a parent who trains in the gaps between work and family, which is exactly who I build these programs for. I live the same constraint.
FAQ
Tell me what you have — full gym, home rack, or minimal kit — and I build around it. The program fits your equipment, not the other way round.
Twice a week still makes meaningful progress — three is better, but life comes first. If two is what you've got, I build the best possible program around that and we optimise within your constraints.
I include general dietary and supplement guidelines to support your training. I don't offer full macro breakdowns or meal planning — the focus here is your program.
It's built from your answers, but your first few weeks tell us more than any questionnaire can. That's what the updates are for: we adjust as your logged sessions come in.