The Last Plan You’ll Need.
12 weeks to a leaner, stronger you.
A training handbook by Fola
Which plan is right for you?
Answer six quick questions and I’ll show you which plan is yours, with your first workout free. It takes about a minute, with no sign-up.
What’s your main goal right now?
Turn on JavaScript to use the Plan Finder, or go straight to the book below.
Three plans. Pick the one that fits your week.
All three are 12 weeks long, built on the same evidence, and each comes in a gym version and a home version. The best plan is the one you can keep doing.
Twelve weeks.
One step at a time.
Each stage builds on the last. At weeks 4, 8 and 12 you stop, look back and see how far you’ve come.
- Week 0Set up
- Checkpoint at week 4Weeks 1–4Learn
Learn the moves and find your weights.
- Checkpoint at week 8Weeks 5–8Build
Make every set count.
- Checkpoint at week 12Weeks 9–12Push
Keep going when life gets in the way.
- Week 13 onKeep going
See inside before you buy.
These are real pages from the book. Each one gives you one idea and one thing to do, in the order you’ll need it.
Every workout on one card.
The exercise, a one-line cue, your sets for each block of weeks, reps, rest, and the page that shows you how. Every workout has a gym version and a home version.
Page 34 · Foundation, gym
Thirty moves, shown and explained.
Start and bottom positions, the muscles each move works, how to do it in three steps, what to watch out for, and an easier, harder and at-home version.
Page 98 · The Move Guide
A checkpoint every four weeks.
At weeks 4, 8 and 12 you take five minutes to look back: workouts done, waist, photos, your biggest win so far.
Page 61 · Checkpoint
A fix for 30 common problems.
Don’t know what weight to start with? Knees hurt when you squat? Find your problem, read the fix, and turn to the page that goes deeper.
Page 129 · Problem Solver
Everything inside.
Three plans, gym or home.
Foundation, Build and Express, each with a gym and a home version, guided week by week.
30 moves, shown and explained.
Cues, mistakes, fixes and the research behind each choice.
A fix for 30 common problems.
For the weeks that don’t go to plan. Find your problem, read the fix, and turn to the page that goes deeper.
Food, recovery and sleep.
Your calorie and protein calculation step by step, 2 sample days of eating, and guidance on recovery, sleep and pain, including women’s health and training over 50.
Trackers that keep you honest.
A Week 0 setup, a workout log, weekly check-ins and a 12-week habit tracker.
Why I wrote this.
I wrote this because the fitness world is loud. Every week there’s a new “best” exercise, a new diet, a new rule. Most people try a bit of everything, see little change, and give up. Not because they’re lazy, but because nobody sat down with them and gave them a clear plan. That’s what I love doing, and that’s what this is.
Think of it as me in your corner, week by week. This is about more than how you look. It’s energy, confidence, and keeping a promise to yourself.
Get the book.
- Three 12-week plans, each with a gym and a home version
- 30 illustrated exercise breakdowns
- Food, recovery and a 30-problem Problem Solver
- Trackers, a workout log and weekly check-ins
Secure checkout by Lemon Squeezy. Every recommendation is backed by research and official guidelines, all listed at the back of the book.
1-to-1 coaching for women 30+.
I’m building an online coaching programme for women over 30. It isn’t open yet. Join the list and you’ll be the first to hear when it is.
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Good questions.
I’m a complete beginner. Is this for me?
Yes. Foundation is three full-body workouts a week that teach every key movement and build steadily. If you’re new or coming back after a break, that’s where I’d start you. Your first workout is walked through step by step.
Can I do it at home?
Every workout comes in a gym version and a home version. At home you can use dumbbells, bands or your bodyweight, and you can mix the two when life gets busy.
I have a health condition, an injury, or I’m pregnant.
Please speak to your GP, physiotherapist or midwife before you start. The book is general fitness guidance for healthy adults aged 18 and over, and it isn’t medical advice. The Plan Finder flags these too and tells you what to do first.
How do I get the book?
Pay once, £19, and download it straight away. It’s a PDF, so it works on your phone, tablet or laptop.