GOT QUESTIONS?

The Basic Plan ($25) is a complete training and nutrition system you follow independently — you get the program, the nutrition framework, video tutorials, and substitution table. The Follow-Along ($80) includes everything in the Basic Plan plus 4 weeks of personal weekly check-ins, calorie and volume adjustments based on your data, daily Telegram support, and a bonus custom nutrition plan built around your goals and food preferences.

Choose based on how many days per week you can realistically train consistently. 3 days (Full Body) is great if your schedule is unpredictable. 4 days (Upper/Lower) hits each muscle 2x per week — the sweet spot for most people. 5 days (Push/Pull/Legs) is for those who want maximum volume and can commit to 5 sessions weekly. All three produce results — the best split is the one you'll stick to.

After payment, message me on Telegram (@scracttch) with proof of payment and your chosen split. I'll send the PDF directly within 24 hours. Make sure to include your email when checking out so I can follow up if needed.

At minimum 12 weeks. Ideally 16–20 weeks. Muscle growth is slow and consistent progressive overload takes time to accumulate. Switching programs every 4 weeks is one of the most common mistakes — commit to the plan, track your numbers, and let the progression do its job.

The programs are designed for a standard gym with barbells, dumbbells, cables, and machines. Every exercise includes a substitution table with alternatives if you don't have access to specific equipment. If you train at home with limited equipment, coaching is the better option — I'll build the program around what you have.

After you apply, I'll reach out on Telegram within 24 hours to schedule a short intake call. We'll go through your training history, goals, schedule, lifestyle, and any limitations. Based on that, I build your fully personalized training and nutrition plan from scratch. You receive it within 48 hours of the intake call, ready to execute.

Every Monday you send me your weekly data — bodyweight readings (daily average), training performance (what you lifted), energy levels, sleep quality, and optional progress photos. I review everything personally and respond within 24 hours with specific adjustments: calorie changes, exercise swaps, volume tweaks. This is what makes coaching actually work — decisions based on your real data, not guesswork.

Coaching is a monthly commitment — payment is non-refundable once the month begins. This is intentional: the people who get the best results are the ones who commit fully to the process. If after your first month you want to continue, you renew. If not, no obligation to renew. I'd rather work with people who are all in.

This is exactly why 1:1 coaching exists. If you're traveling, I'll modify the program for hotel gyms or bodyweight. If your schedule changes week to week, the plan adapts. Just message me and I'll adjust — that's part of the service.

Coaching works best for people with at least 3–6 months of consistent training experience. If you're completely new to the gym, start with the Basic Plan first — build the habits, learn the movements, and get your nutrition dialed in. Once you have that foundation, coaching will give you dramatically better results.

For the Basic Plan and Follow-Along, yes — tracking calories and protein is required to make the program work. You don't need to be obsessive about it, but you need data to make adjustments. Apps like MyFitnessPal or Cronometer make it easy. For 1:1 coaching, we discuss your lifestyle and find a tracking approach that fits — some clients do full tracking, others use simpler systems. Flexibility is part of the coaching process.

Yes. For coaching clients, the nutrition plan is built around your preferences, intolerances, and lifestyle — vegetarian, lactose-free, gluten-free, high or low meal frequency — whatever works for you. The principles of nutrition don't change; the food choices do.

It depends on your current body fat percentage and goals. As a general rule: if you're above ~18% body fat (men) or ~28% (women), a cut first will give you better results. If you're leaner, a lean bulk will build more muscle without unnecessary fat gain. Download the Free Guide — it explains how to set up your first lean bulk step by step.

PayPal and credit/debit card via Stripe. Both are available at checkout. If you have issues with either, message me on Telegram and we'll sort it out.

For digital products (Basic Plan and Follow-Along), there are no refunds once the PDF has been delivered — this is standard for digital downloads. For coaching, if you're not satisfied after the first week, message me and we'll discuss it. I'd rather fix the issue than lose a client.

The fastest way is always Telegram. I reply to all messages personally.