12-WEEK PROGRAMME · 3 SESSIONS PER WEEK · 45–55 MINS · FULL BODY STRENGTH · BUILT-IN NUTRITION GUIDANCE
IS THIS FOR YOU?
BUILT FOR PEOPLE WHO ARE DONE WITH STARTING OVER.
Foundation is for you if you're in you're over 40, you know you need to do something, and you want a programme that actually makes sense, not a generic plan that treats you like 1 22-year old.
You don't need to be fit to start. You just need to be ready.
You've tried programmes before but they weren't built for your life or your schedule
You want to lose fat and build real strength — not just one or the other
You want structure, progressions, and a coach in your corner — not a YouTube rabbit hole
You're ready to commit to 3 sessions a week and do the work
WHAT'S INCLUDED
EVERYTHING YOU NEED. NOTHING YOU DON'T.
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36 STRUCTURED WORKOUTS ACROSS 12 WEEKS
Full body, 3x per week, A/B/C rotation. Progressive loading built in — you'll get stronger week by week, not just tired.
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EVERYTHING IN THE VITAFIT APP
our workouts, exercise videos, coaching messages, and check-ins — all in one place. No spreadsheets, no guessing.
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PROGRESSIVE NUTRITION GUIDANCE
No calorie counting. No meal plans to follow blindly. Foundation builds your awareness week by week so you actually understand what to eat and why.
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MID-POINT AND END-POINT CHECK-INS
Structured check-ins at week 6 and week 12 to track your progress, review what's working, and celebrate how far you've come.
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HABITS BUILT IN FROM WEEK ONE
Three simple habits assigned through the app that support your training and nutrition — the stuff that actually moves the needle long term.
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COMPLETION CERTIFICATE
You earn it. Finishing a 12-week programme is a genuine achievement — and something worth having on the wall.
PROGRAMME STRUCTURE
THREE PHASES. ONE DIRECTION
Foundation is built in three progressive blocks. Each one builds on the last — so by week 12 you're a different person to who you were on day one.
1
WEEKS 1-4
ACCUMULATION - BUILD THE BASE
Learn the movements, establish the habit, get consistent. We're setting the foundation here — technique, form, and routine over everything else.
2
WEEKS 5-8
INTENSIFICATION - PUSH THE LOAD
The volume increases and the weights go up. You'll start to notice genuine strength gains and the habit is locked in. This is where it gets exciting.
3
WEEKS 9-12
REALISATION - SEE THE RESULTS
Peak intensity. Everything you've built across 8 weeks comes together. This is the phase where you prove to yourself what you're capable of.
JOIN FOUNDATION
START YOUR 12 WEEKS TODAY.
FOUNDING MEMBER PRICE
£147
Use code FOUNDING97 at checkout for founding member pricing
One-time payment. 15 weeks app access (12-week programme + 3-week buffer).
36 progressive workouts across 12 weeks
Full app access via VitaFit / Trainerize
Built-in nutrition guidance — no calorie counting
Weekly coaching messages
Habit tracking built in from day one
Mid-point and end-point check-ins
Welcome Pack — your full programme guide
Completion certificate
Please read before purchasing:
This is a digital product. Once app access has been granted this purchase is non-refundable. App access is provided for 15 weeks from the date of purchase (12-week programme duration plus a 3-week buffer). Access will be removed at the end of this period.
Before starting you will be asked to complete a Health Commitment Declaration confirming you are fit to exercise. Please read the full Health Commitment Declaration, Terms & Conditions, and Privacy Policy before proceeding.
Secure payment via Stripe - Instant app access.
QUESTIONS
STRAIGHT ANSWERS.
Do I need a gym to do this programme?
Foundation is designed for gym use with access to a barbell, dumbbells, and cable machines. If you're unsure whether your setup works, get in touch before purchasing.
What fitness level do I need to start?
Foundation is built for people who are just getting started or returning after a break. You don't need to be fit to start — the programme builds you up progressively from week one.
How long are the sessions?
Each session is designed to take 45–55 minutes. Enough to do meaningful work. Not so long it takes over your day.
What app do I need?
Your programme is delivered through Trainerize, available free on iOS and Android. Once you purchase you'll receive everything you need to get set up.
Can I get a refund?
Because this is a digital product and app access is granted immediately on purchase, Foundation is non-refundable once access has been provided. Please read the Health Commitment Declaration and Terms & Conditions before purchasing.
What happens after 12 weeks?
You'll have a 3-week buffer built into your access, and at the end of Foundation you'll have the option to progress to the next VitaFit programme — Build.