Beginner · Home · 3× per week · 30 minutes · Dumbbells
01Full body · 3 sessions
02Dumbbell fundamentals
032–3 sets · 8–12 reps
04Moderate starting volume
05Technique focus
MY BLUEPRINT
Not just any plan.
Your training.
Built around you.
Personalised 12-week training plans developed around your goal, experience, equipment and real life.
25+ years of sports-science experience, translated into your personal training plan.Personalised · 25+ years of experience
25+ yearscoaching experience
MScSports Science
100%individually created
NOT A STANDARD PLAN.
Why train with a plan
that was not built for you?
Standard plans treat people with similar goals in similar ways. MY Blueprint considers your actual starting point and translates it into specific training decisions.
YOUR STARTING POINTGoalTraining levelAvailable daysAvailable timeTraining locationEquipmentLimitationsPreferences
→YOUR BLUEPRINTExercise selectionTraining volumeSets & repetitionsRest periodsWeekly structureProgression
PERSONALISATION YOU CAN SEE.
Two people.
Two plans.
Illustrative profiles — not customer testimonials.Advanced · Gym · 4× per week · 60 minutes · Full equipment
01Upper body / lower body
02Free weights & machines
033–4 sets · 6–12 reps
04Higher direct volume
05Performance progression
FIND YOUR BLUEPRINT
Training Blueprints
Choose your goal. Your Blueprint is then tailored to your individual starting point.
Build muscle and strength
MY MUSCLE BLUEPRINT
Build muscle. Build strength.€59Your personalised 12-week training plan for targeted muscle development and greater strength.
Discover MY Muscle Blueprint
Prepare for skiing
MY SKI BLUEPRINT
Build strength for the slopes.€59Your personalised 12-week plan for strength, endurance, balance and control on skis.
Discover MY Ski Blueprint
Prepare for snowboarding
MY SNOWBOARD BLUEPRINT
Build strength for the mountain.€59Your personalised 12-week plan for strength, endurance, balance and control on a snowboard.
Discover MY Snowboard Blueprint
Back strength and stability
MY BACK BLUEPRINT
Build a stronger back.€59Your personalised 12-week training plan for a stronger, more resilient back through focused full-body training.
Discover MY Back BlueprintNOT SURE YET?
Which Blueprint fits your goal?
Choose what you want to achieve. We will take you directly to the right Blueprint.
MY NUTRITION · PDF GUIDES
Nutrition Blueprints
Eat well. Keep it simple. Five nutrition and recipe guides for everyday life — as English PDFs.
One purchase. Download your PDF after payment is confirmed, from your order confirmation and customer email. General guides, rather than individually calculated meal plans.
ENGLISH EDITION · PDF
Vegan
Plant-based recipes and practical guidance for a balanced vegan diet.
€9.90Buy Now
ENGLISH EDITION · PDF
Fat Loss
Everyday recipes and nutrition fundamentals for weight management.
€9.90Buy Now
ENGLISH EDITION · PDF
Muscle & Strength
Protein-focused nutrition and recipes to complement your strength training.
€9.90Buy Now
ENGLISH EDITION · PDF
Plant-Based Inspiration
Plant-focused recipes inspired by Anthony William. An independent nutrition and recipe guide.
€9.90Buy Now
ENGLISH EDITION · PDF
Vegetarian High-Protein
Vegetarian, protein-rich recipes and practical ideas for everyday eating.
€9.90Buy Now
HOW TRAINING BLUEPRINTS WORK
Four steps. Your plan.
- 01Choose your Blueprint
Select the goal that fits you.
- 02Complete the assessment
We capture your starting point, experience, time and equipment.
- 03Create your Blueprint
Your answers become your personal training plan.
- 04Train
You receive clear exercises, sets, repetitions and progression.
THE METHOD BEHIND THE SYSTEM
25+ years of experience.
Built into every Blueprint.
Alfredo Scarlata, MSc
Sports Scientist & Personal TrainerBehind MY Blueprint is not an anonymous training database. The programming logic is based on more than 25 years of practical work as a sports scientist and personal trainer — across different goals, starting points and performance levels.
CLEAR ANSWERS
Before you choose your Blueprint.
How do I receive my Nutrition Blueprint?
After payment is confirmed, your PDF download is available in the order confirmation and customer email. You purchase the selected German or English edition. No assessment is required.
What is MY Blueprint?
Training Blueprints are a family of personalised 12-week training plans. You choose your goal; your actual starting point then determines the specific training structure.
Are the training plans genuinely personalised?
Yes. Your goal, experience, available days, training time, location, equipment, limitations and preferences all influence your plan.
How is MY Blueprint different from a standard plan?
A standard plan is already finished before you select it. Your Blueprint is built from your information, including exercises, volume, repetitions, rest and progression.
Which Blueprint is right for me?
Choose according to your primary training goal: muscle and strength, preparation for skiing or preparation for snowboarding.
Do I need a gym?
Not necessarily. The assessment supports a gym, home gym, training without equipment or a combination.
Is MY Blueprint suitable for beginners?
Yes. Your training level influences exercise selection, volume and load guidance.
What happens after purchase?
For Training Blueprints, after payment is confirmed, your personal access opens the assessment. Your individual Blueprint is created after you complete it.
YOUR TRAINING. YOUR DECISION.