Mens Plans

Enjoy lifetime access with a one-time payment—no recurring fees.

This is a complete package for those who want a custom made training program and a nutrition program. Lose weight, tone up, build muscle, get abs, whatever you goal is combining both training and nutrition is the key to achieving it. You will receive a training program consisting of exercises, sets, reps and rest times to complete. Gym and home workouts available in case you are not a member of a gym. You also receive a meal plan along with shopping lists for each week, calories and macronutrients for each recipe. We will also provide you with a list of different foods and their caloric information should you wish to change a meal in the sample meal plan provided.

As always we will be accessible through email/whatsapp for the duration of the 12 weeks to answer any questions you may have. Every weekend we will check in with for review and following measurements and understanding how you are feeling we will then be in a position to decide whether we are on track or if changes are required. This package includes:

• Custom gym or home workout plan 
• (3 months)
• Set, reps, rest times all prescribed depending on your overall goal
• Demonstrations for each exercise
• Detailed and delicious recipes
• Weekly Support (3 months)
• Support through email / WhatsApp / instagram DM
• Weekly reviews (through measurements & photos)
• Guidance/Advice on dealing with cravings etc
• Accountability, an online coach will be available throughout the 12 weeks to keep you motivated and on track.

*Once purchased you will receive an email within 24 hours, your online coach will be assigned to you immediately and will need to ask a list of questions to be able to build your custom plan. Custom plan build takes up to 3 working days. This is a non recurring purchase and is one time meaning you do NOT pay every 3 months.*

Give the Gift of Fitness with ComposeLimited Gift Cards!

Looking for the perfect gift for someone who’s passionate about fitness? A ComposeLimited gift card is the ideal choice! Whether they’re looking to kickstart a new fitness journey, level up their workouts, or invest in high-quality fitness gear, our gift cards allow them to choose from a wide range of products and services.

Our offerings include:

• Custom Fitness Plans: Tailored workout programs designed to help individuals reach their unique goals.

• Online Coaching: Personalized coaching from experienced fitness trainers to guide and motivate every step of the way.

• Fitness Gear: High-quality products like resistance bands, gym bags, and more to support their fitness routine.

Perfect for any occasion, our gift cards are a thoughtful way to support someone’s fitness journey. Let them choose what they need to stay motivated, challenge themselves, and achieve their goals!

Once purchased, the E-gift card will be sent to your email immediately. You can then forward it to the recipient via email or print it off for a physical gift. The recipient can use their unique code at checkout to redeem!

We have provided you with the tools you can use to build your body at your local gym. Whether you are aiming to lose unwanted weight, tone or add some new muscle size this program is for you. Utilizing the many different variations of fitness machines and free weights will come to your advantage. You are in control over variables such as how many days and which days you are available for exercise, and which exercise equipment you have available. We make it very simple by planning out each day, exercise, rest times, total number of repetitions and sets to help you succeed with your goal. Best of luck and be sure to stay committed.

What’s Included:
• 12 week home workout plan
• 12 week gym workout plan
• 12 week nutrition plan (vegetarian alternatives included)
• 12 week shopping list
• Chest workouts
• Back workouts
• Arm workouts
• Leg Workouts
• Ab Workouts
• Home Workouts
• 1-2 Days at Gym with 1-2 Home Workouts and 1-2 Cardio Days a week
• Plus loads more!

*The plan is an ebook which will be available for immediate download after the checkout and will also be sent to you in email for download. It works on all devices: iphone, ipad, android, computer, mac and tablet. Please make sure you pay using a valid email address. Check spam and junk mail of your email also*

Enjoy lifetime access with a one-time payment—no recurring fees.

Gym Cutting E-Book

An exclusive E-book focusing on gym upper and lower body training and abs, this program is specifically designed to inform and support men at a beginner to advanced levels of fitness. We will lead you through the most effective application of the main muscle groups that encompass full body training. Whatever your personal goals, this detailed plan will ensure that your efforts to lose weight, tighten up, become shredded.

What’s Included:
• 4 week gym workout plan

• 4 week nutrition plan (vegetarian alternatives included)
• 4 week shopping list
• Chest workouts
• Back workouts
• Arm workouts
• Leg Workouts
• Ab Workouts
• 3-4 Days at Gym a Week with 1-2 Cardio Days
• Plus loads more!

What You’ll Learn:
• The benefits of full body training
• How to build lean muscle and lose fat
• The importance of rest days
• Types of cardio for lower body
• Cardio plan for fat loss

*The workout plan is an ebook which will be available for immediate download after the checkout and will also be sent to you in email for download. It works on all devices: iphone, ipad, android, computer, mac and tablet. Please make sure you pay using a valid email address. Check spam and junk mail of your email also*

Enjoy lifetime access with a one-time payment—no recurring fees.

Home and Gym E-Book

An exclusive E-book focusing on home&gym upper and lower body training and abs, this program is specifically designed to inform and support men at a beginner to advanced levels of fitness. We will lead you through the most effective application of the main muscle groups that encompass full body training. Whatever your personal goals, this detailed plan will ensure that your efforts to lose weight, tighten up, become shredded.

What’s Included:

• Assigned your own personal online fitness and nutrition coach (this is optional and comes at no extra charge, coach is there only if you need them)
• Your coach will motivate, monitor and advise you throughout the 12 week plan
•

Online coaching support
• 4 week home and gym workout plan
• 4 week nutrition plan (vegetarian alternatives included)
• 4 week shopping list
• Chest workouts
• Back workouts
• Arm workouts
• Leg Workouts
• Ab Workouts
• Home Workouts
• 1-2 Days at Gym with 1-2 Home Workouts and 1-2 Cardio Days a week
• Plus loads more!

What You’ll Learn:
• The benefits of full body training
• How to build lean muscle and lose fat
• The importance of rest days
• Types of cardio for lower body
• Cardio plan for fat loss

*The plan is an ebook which will be available for immediate download after the checkout and will also be sent to you in email for download. It works on all devices: iphone, ipad, android, computer, mac and tablet. Please make sure you pay using a valid email address. Check spam and junk mail of your email also*

Enjoy lifetime access with a one-time payment—no recurring fees.

PHASE 2 Gym Cutting E-Book

An exclusive E-book focusing on gym upper and lower body training and abs, this program is specifically designed to inform and support men at a beginner to advanced levels of fitness. We will lead you through the most effective application of the main muscle groups that encompass full body training. Whatever your personal goals, this detailed plan will ensure that your efforts to lose weight, tighten up, become shredded.

What’s Included:
• Assigned your own personal online fitness and nutrition coach (this is optional and comes at no extra charge, coach is there only if you need them)
• Your coach will motivate, monitor and advise you throughout the 6 week plan
•

Online coaching support
• 4 week gym workout plan
• 4 week nutrition plan (vegetarian alternatives included)
• 4 week shopping list
• Chest workouts
• Back workouts
• Arm workouts
• Leg Workouts
• Ab Workouts
• 3-4 Days at Gym a Week with 1-2 Cardio Days
• Plus loads more!

What You’ll Learn:
• The benefits of full body training
• How to build lean muscle and lose fat
• The importance of rest days
• Types of cardio for lower body
• Cardio plan for fat loss

*The plan is an ebook which will be available for immediate download after the checkout and will also be sent to you in email for download. It works on all devices: iphone, ipad, android, computer, mac and tablet. Please make sure you pay using a valid email address. Check spam and junk mail of your email also*

Enjoy lifetime access with a one-time payment—no recurring fees.

PHASE 2 Home and Gym Cutting E-Book

An exclusive E-book focusing on home&gym upper and lower body training and abs, this program is specifically designed to inform and support men at a beginner to advanced levels of fitness. We will lead you through the most effective application of the main muscle groups that encompass full body training. Whatever your personal goals, this detailed plan will ensure that your efforts to lose weight, tighten up, become shredded.

What’s Included:
• Assigned your own personal online fitness and nutrition coach (this is optional and comes at no extra charge, coach is there only if you need them)
•

Online coaching support
• Your coach will motivate, monitor and advise you throughout the 6 week plan
• 6 week home and gym workout plan
• 6 week nutrition plan (vegetarian alternatives included)
• 6 week shopping list
• Chest workouts
• Back workouts
• Arm workouts
• Leg Workouts
• Ab Workouts
• Home Workouts
• 1-2 Days at Gym with 1-2 Home Workouts and 1-2 Cardio Days a week
• Plus loads more!

What You’ll Learn:
• The benefits of full body training
• How to build lean muscle and lose fat
• The importance of rest days
• Types of cardio for lower body
• Cardio plan for fat loss

*The plan is an ebook which will be available for immediate download after the checkout and will also be sent to you in email for download. It works on all devices: iphone, ipad, android, computer, mac and tablet. Please make sure you pay using a valid email address. Check spam and junk mail of your email also*