Welcome to your 12-Week Plus Ultra Coaching.
I’m Coach Senpai. We’ll build a personalized plan for your goals, schedule, and equipment (gym or home even if it’s just bodyweight). No guesswork.
When your 12 weeks begin: your coaching clock starts the day your custom program goes live, not the purchase time. Help me kick this off fast complete Steps 1–3 below.
Tell me about your goals, schedule (2–6 days/wk), injuries, equipment, food preferences, and past training.
On this call we’ll review everything: goals, constraints, equipment (gym/home/bodyweight), nutrition targets, and habit goals. I’ll confirm the plan outline and any form cues to prioritize.
Requirements to schedule:
Finish the Onboarding Questionnaire first (Step 1)
Pick a time you can talk distraction-free
Daily check-ins, accountability threads, and form-video channels.
Day 0–1: You submit the Questionnaire + book the call
Within 1–3 days after the call: I deliver your fully personalized program (exact lifts/sets/reps/rest, weekly progression, gym or home “Lookout” plan, plus your nutrition meal planning: calories/macros, templates, grocery list)
Go-live day = Week 1, Day 1: your 12-week coaching window starts here
Ongoing:
24/7 Guidance with Coach Senpai (DM support; typical replies ≤24h) Along with weekly calls for adjustments of plan.
Weekly programming adjustments based on progress & schedule changes
Form reviews (send clips; I’ll timestamp cues)
Habit goals (protein, steps/10-min walks, water, sleep, daily routine) to keep you consistent