My Review Method
How Your Plan Is Built
Your answers shape the first draft. I review plans one by one, checking yours against your goals, schedule, experience, equipment, and any non-medical limitation or exercise preference you share. Then I make the changes it needs and approve the plan before you receive it.
4-Week Training Blocks
Monthly plans can use a four-week training block (called a mesocycle in exercise science), with each week serving a planned purpose. This structure is intended to organize progression and manage fatigue; it cannot prevent plateaus or guarantee progress.
Moderate intensity to establish baselines. Focus on movement quality and learning the exercises for this cycle.
Repeat the approved prescription with consistent technique and record what you complete.
Use controlled double progression inside the approved rep and effort targets when performance supports it.
Repeat controlled work, note what improved, and give Ely useful context for the next monthly review.
I check whether this structure makes sense for your experience, schedule, equipment, session-time ceiling, and the limitations you shared. The $19 Starter Week covers seven days; a four-week plan is part of the separate $69 monthly membership.
Built-In Progressive Overload
Progressive overload is the fundamental principle of getting stronger and building muscle. Your body adapts to stress, so you need to gradually increase demands over time. Without it, you plateau.
The reviewed plan gives you rep ranges and effort targets for controlled progression without automatically forcing heavier work each week. I check those prescriptions before approval, then use your monthly check-in and recent completion feedback when I review what should come next.
RPE: A Guide to Training Intensity
RPE (Rate of Perceived Exertion) is how we prescribe intensity. Instead of rigid percentages that do not account for daily fluctuations, RPE gives you a way to judge effort based on how a set feels that day.
Every exercise in your plan includes an RPE target. RPE 7 means you could do 3 more reps. RPE 9 means you could do 1 more. It is a guide, not automatic monitoring or a guarantee that the prescribed effort will match your readiness or recovery every day.
Personalized to You
Your assessment keeps the information I need beside the draft: your goal, experience, schedule, equipment, preferred days, session-time ceiling, and any non-medical limitation or exercise preference you share. For future monthly plans, your check-in and recent completion feedback stay connected to the review too.
Goals
Muscle building, fat loss, or general fitness. Your selected goal stays attached to the draft so I can consider it during review.
Experience Level
Beginner, intermediate, or advanced. This affects exercise complexity and the starting effort target.
Equipment
Full gym, home gym, or bodyweight only. I check exercise choices against the equipment and non-medical limitations you report.
Schedule
3, 4, or 5 days per week. Your available training days determine your split and total weekly volume.
See it in action
Tell me about your training. I'll review the plan before you receive it.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days