Built by Habit
A complete 4-day training system — and the habit mechanics that make you actually stick to it. Written by a UK L3-certified trainer who's lived this exact method for four years, not stitched together from someone else's program.
Not published yet — join the list and be the first to know. Includes free access to the companion app.
Built
by
Habit
Ten chapters. Nothing you don't need.
Why You Failed Before
The habit science behind the whole system — including the UCL research on how long a new behaviour actually takes to become automatic.
Before You Train
The real obstacles — time, energy, judgement — and exactly how to run a session before you've built any confidence yet.
The 4-Day Split
Chest & Biceps, Legs, Back & Obliques, Shoulders & Triceps — a complete week, built to repeat without burning you out.
The Core Chapter
Core work gets its own dedicated chapter, not three exercises bolted onto the end of leg day.
Nutrition
One rule that matters — enough protein — explained without turning eating into a second job.
Progression
How to actually get better week over week, and how to tell real progress from just showing up.
The Exercise Exchange
Every exercise in the plan, with a straight swap for injuries, equipment limits, or movements you just don't enjoy.
The Weekly Tracker
A two-minute weekly check-in that catches a session quietly becoming something you dread — before it costs you the habit.
When Life Interrupts the Habit
The restart chapter. No guilt, no "starting over from zero" — just exactly what to do on day one back.
Before You Start — and After Week 8
A PAR-Q readiness check, the full protein reference table, and where to go once the eight weeks are done.
Let's be straight about who this is for.
This is for you if
- You've already got some gym experience, but keep falling off
- You want a real structured program, not scattered tips
- You'd rather understand why the habit sticks than just be told what to do
Probably not for you if
- You're brand new to a gym and need hand-holding on the basics
- You're after a 6-week extreme transformation gimmick
- You want someone actually coaching you week to week — that's what 1-2-1 is for
One purchase. Two tools.
The full training system
Every chapter above, yours to keep and re-run — the split, the science, the reference tables, all in one place.
The companion app
Recovery tracking and streaks that follow the plan in the book, so you're not running it off memory alone.
Stop starting over.
The book isn't published yet. Join the list and I'll email you the moment it's ready — plus first access to launch pricing.