MYTRAINING BLUEPRINTStart for €59

MY BACK BLUEPRINT

A stronger back.
One clear plan.

Personalised 12-week training plan

Full-body training focused on back strength, trunk control, posterior-chain capacity and appropriate mobility — without therapeutic promises.

Start for €59Learn more ↓
€5912 weeksMax. 16 weeks accessOne-time payment · no subscription
Bird Dog for back and trunk stabilityMY Back Blueprint

MY Back Blueprint

What you get.

After purchase, you complete your personal assessment. Your individual Blueprint is then created from those answers.

01

Personalised 12-week training plan

02

Built from your assessment answers

03

Clear training sessions

04

Exercises with high-quality images

05

Sets, reps or time, plus RIR

06

Rest periods and technique cues

07

Three progressive phases

08

Adapted to your time and equipment

Plan overview · Exercise details · Progression

This is what your Blueprint looks like.

Illustrative example. Your plan is created individually from your assessment.

MY TRAINING BLUEPRINT · 12 WEEKS

Plan overview

FOUNDATION · Weeks 1–4

01
Back strength AClear exercises and prescriptions
38 MIN
02
Full body & stability BClear exercises and prescriptions
35 MIN
03
Back resilience CClear exercises and prescriptions
35 MIN
01FOUNDATIONWeeks 1–4

Technique and trunk control

02BUILDWeeks 5–8

Back strength and capacity

03RESILIENCEWeeks 9–12

Consolidate resilience

MYExercise details
Chest-supported dumbbell row
BACK · ARMS

Chest-supported row

3 × 10–12 · RIR 2 · 90 sec rest

Technique cueKeep your chest supported and guide your shoulder blades back with control.

A credible back plan trains the whole body while clearly prioritising pulling, trunk and posterior-chain work.

Start for €59

MY BACK BLUEPRINT

Your personalised 12-week plan with a clear back-training priority.

01

Back priority

Pulling stays visible within balanced full-body training.

02

Posterior chain

Hips, glutes and hamstrings are integrated.

03

Trunk control

Stability develops progressively across phases.

04

Appropriate mobility

Every session contains a clear preparation element.

PERSONALISATION

Built around your reality.

Not a generic standard plan: your answers determine the structure and selection you can actually follow.

Back goalExperienceTraining daysTime availableTraining locationExact equipmentComplaint contextSafety answers

How it works

From purchase to your personal training plan.

  1. 01Choose your Blueprint
  2. 02Complete your personal assessment
  3. 03Receive your individual 12-week plan
  4. 04Train with a clear structure

Up to 16 weeks of online access from successful creation.

Start for €59

Ready for one clear plan?

Back focused.
Full-body by design.

Start for €59