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I will create a personalized fitness and physical training program
Thomas R
About this gig
build training programs that actually fit the person doing them not a copy-paste template.
Tell me your goal (lose fat, build muscle, get stronger, whatever it is), your level, and what equipment you have access to, and I'll put together a program around that. Not sure what your goal even is yet? No problem, that's something we can figure out together too.
Basic is a straightforward PDF program for up to 6 weeks. Standard adds real periodization over a longer block, with me adjusting things as you go based on your feedback. Premium is the full setup: a personalized Google Sheet that tracks your strength and training volume automatically, plus ongoing coaching where I tweak weights and exercises week to week based on how you're actually progressing.
If you're not sure which one makes sense for you, just message me first and I'll help you figure it out.
Get to know Thomas R
Thomas R
Athletic Performance and Lifestyle Upgrade
- FromFrance
- Member sinceAug 2019
Languages
English, French, Italian, Portuguese
Hi! I'm a certified Physical Trainer with a Bachelor's degree in Sport Science (STAPS). I help individuals boost their physical performance and achieve real, lasting life transformations through tailored training programs. Whether you're an athlete looking to reach the next level, or someone ready to take control of your body and mindset, I'm here to guide you every step of the way. Let’s turn your goals into results and your effort into a new lifestyle.
FAQ
I don't know my exact goal yet, can you still help?
es! Message me with where you're at and what you'd like to feel/look/perform like, and we'll figure out the right goal together before starting your program.
Do I need gym equipment?
No, just tell me what you have access to (full gym, home dumbbells, bodyweight only) and I'll build the program around that.
I'm a complete beginner, is this for me?
Absolutely, the program is built around your actual level, whether that's your first time training or you've been at it for years.
What's the difference between the PDF and the Google Sheet version?
The PDF is a clear, printable program. The Google Sheet (Premium) is a real tracking tool: you log your weight, reps, and RPE for every set, which lets me see exactly how you're performing and adjust your program accordingly. It also tracks your estimated max strength (1RM to 5RM) over time, and how
'm an athlete trying to improve for a specific sport, can you help with that?
Yes, tell me your sport and what you're trying to improve (strength, power, explosiveness, etc.) and I'll build the program around those specific needs.
Do you take women's physiology into account, or is it the same program as for men?
No, it's not copy-pasted. I factor in hormonal cycle phases, bone/ligament differences, and recovery needs specific to female athletes — this is something I've specifically studied, not an afterthought.
