— Fit

The plan is written down and handed over. You keep the document after the block ends, whether you continue with us or train elsewhere.

Four constraints, one written plan

Every programme starts the same way. A 60-minute assessment fixes four constraints before a single set is prescribed, and nothing on the training sheet gets past them.

Goal
What you are training for, stated in measurable terms: a first strict pull-up, a sub-30-minute 5 km, returning to deadlifting after a back episode.
Equipment
What you actually have access to on the days you train. Home rack, hotel gym, or the studio floor all change the exercise selection.
Preference
The movements and formats you are willing to repeat. A plan you resent is a plan you abandon by week three.
Schedule
Real session slots, including the weeks that go wrong: travel, late finishes, a missed Thursday.

Inside the eight-week document

  • Session-by-session exercise order, sets, reps and target effort.
  • Loading progression for weeks one to four, with the deload week marked.
  • Substitutions for every main lift, mapped to the equipment you named.
  • The date of your review, booked before the block begins.

See the constraint matrix How the eight-week review works

03 — Constraints

Four constraints, one written plan

Nothing in the eight-week plan is chosen before these four are named. Each one is recorded on the first session and revisited at the review.

The matrix below is the working document. Left column is what you tell the coach. The other three are what changes in the plan and how it gets checked.

Constraint, coaching action, plan change and review measure
ConstraintCoaching actionPlan changeReview measure
01Goal We test current capacity on the two lifts your goal depends on, then set a working load you can repeat on a normal day. Sets, reps and weekly volume are written for that goal, not pulled from a general template. Repeatable load at the same effort, recorded at week 0, week 4 and week 8.
02Equipment The first session maps what you actually train on: studio floor, a home set, or a shared gym at a busy hour. Every block carries a substitute for the kit you have on the day you train. Sessions completed with the planned kit, with each substitution noted.
03Preference You name the movements and formats you will keep doing, and the ones you will not. Each block gets a preferred version plus a fallback for low-motivation days. Adherence: sessions attended against sessions written, counted honestly.
04Schedule We book the slots you can hold for eight weeks and mark the weeks you travel or work late. Session length, frequency and 12-hour cancellation windows are set to your real week. Missed, moved and cancelled sessions, logged beside the original plan.

The plan is handed over in writing and stays yours. See how it is reviewed every eight weeks in the review cycle, or book a first session.

04 · Plan and review

You leave with the plan in writing, and the review is booked before the first set

The four constraints from the constraint matrix become a document, not a conversation. Then every eighth week the data decides what changes next.

Written handover
The plan is handed over as a written document you keep: session order, weekly load, equipment substitutions and the rules for progressing a lift. Annotate it, photograph it, or bring it to every session.
Eight-week review
Every eighth week we sit down with the log: attendance, working loads, rep ranges, sleep notes and the dates measurements were taken. The following eight weeks are rewritten from what the numbers actually show.
What is not promised
Weight loss, fat-loss rate and body-composition change are not guaranteed. Outcomes depend on training consistency, nutrition, sleep, medical history and other factors outside the studio.

If the review shows a constraint has moved, the plan changes with it. No plan is renewed automatically.

Request the assessment session

05 — Next step

Start with the assessment.

One session, four constraints written down, and an eight-week plan handed over on paper. If the method fits, the training starts the same week.

Book an assessment +380 632 527 7271

Studio in Kyiv, Antonovycha St. Sessions run 07:00 to 21:00, Monday to Saturday.