READY-TO-GO
ONLINE TRAINING
Muscle Nerds' ready-to-go Online Training programs are pre-written, progressive, and effective online training and nutrition programs created by the brilliant mind of Luke Leaman.
You are very much in control of your program, whether that's the personalised nutrition guidelines based on your physique, goals and commitment, or choosing either of our two training options:
- Fat Loss
- Hypertrophy (muscle building).
Which program you choose is up to you, but we find the best hypertrophy results come from getting lean first. So, if your body fat is above 16% (men) or 25% (women), then we'd recommend the Fat Loss program. If you're already lean or want to focus on muscle growth regardless, choose our Hypertrophy program.
You can switch programs whenever you like, so don't worry about being stuck in the wrong one! If you don't know your body fat percentage, then click on one of these links to see some examples: Male or Female body fat examples.
We want you to get the most out of whichever program you choose. To do so, you should:
- Choose the program which is right for you and what you want to achieve. Be honest with yourself.
- Have access to a well-stocked gym with a range of barbells, dumbbells, cable and other machines.
- Be prepared to train four times each week.
- Provide weekly updates to your Muscle Nerds coach on progress.
- Be flexible in what and how you eat, based on the bespoke nutrition guidelines we'll create for you, and what you decide is manageable.
- Ask for help when you need it.
- Above all, be consistent in your commitment to achieving your goal. In other words, stick to the plan!
In return, Muscle Nerds will:
- Be on hand remotely to answer your questions and review your exercise form by video.
- Adjust your program to take account of injuries or absence of any unsual gym equipment we program.
- Hold you accountable for what you tell us are your goals.
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WHO IS ONLINE TRAINING FOR?
Our ready-to-go Online Training programs are for those who are not able to commit to fully customised training, but who want to follow a well-structured program from the mind of Luke Leaman who has proven results in fat loss and hypertrophy coaching.
It is for those who have specific goals of losing fat or growing muscle, whilst getting stronger, fitter, healthier and more energised. If you have very specific goals, you will more likely need a more custom program written solely for you.
Online training is a good fit for you if you have access to a gym, self-motivation, minimal injuries to work around, and are familiar and confident with compound lifts, such as the deadlift and the squat (though all our exercises come with explainer videos). With no fixed times for training, you can manage your training around work, shifts, family and other commitments.
SIGN UP AND GET GOING TODAY!
What results can I expect?
With our ready-to-go training programs and in-built personalised nutrition, you're giving yourself a massive head start with your goals (so big tick there). We will support and coach you throughout, but the biggest factor in determining your results is you.Â
Your results will be greatly impacted by how compliant you are with what we ask you to do, whether you adopt supportive strategies outside of the gym (e.g. sleep, stress, alcohol intake), and how much time you allow yourself to achieve what you want to achieve.
Having realistic expectations is part of what creates sustainable results.
You might well be surprised at what else the program gives you. You can read below what those who signed up before you have gained for the program.
Keep scrolling for more info on the programs, or alternatively feel free to get in touch.
CONTACTDELIVERY
The program is delivered via the online platform Trainerize which you download onto your phone as an app.
The workouts are loaded onto the Trainerize app and scheduled into your calendar. All workouts are clearly explained and include demonstration videos for each exercise.
For your nutrition, you will have access to our unique nutrition calculator which allows you to adjust your intake based on our research-based recommendations.
Within Trainerize, you can track any progress measures that you like, including but not limited to:
- Weight used on each exercise
- Body weight
- Body fat percentage
- Circumference measurements
- Calliper readings
- Health markers (blood pressure, heart rate etc) and
- Progress pictures
There is in-app messaging with your coach so you have open lines of communication, and they can see the progress you choose to track, as well as your activity level (when workouts are completed), and how you are tracking your food. There is as much or as little communication with your coach as you like. All communication is done through the Trainerize platform and coaches typically reply within 24 hours.
COST
Cost is AUD 199.99 per month and payments will be processed automatically each month from the date you signed up.
There are no sign-up fees and no lock-in contracts. We just ask for 2 weeks’ notice to cancel.
Please note that if you are located outside Australia, your bank may charge an international transaction fee and it is a good idea to check with them to determine what this is, if any.
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TIME COMMITMENTS
Most weeks will include four training sessions, each lasting approximately an hour. The programs are designed to maximise your results, so some sessions will be longer than others.
We also expect you to be quitely active on non-training days. Overall health and fitness is enhanced by not sitting down for long periods and we're great fans of low-level cardiovascular exercise, such as walking.
FAQS
Is there nutrition included?
What if I have an injury?
What if I don’t have the right equipment?
How long does the program go for?
Do I need access to a gym?
What kind of results are typical?
We acknowledge and give thanks to the Ngunnawal people, the Traditional Owners of the land we’re based on. This land always was, and always will be Aboriginal land.
