Lift more than you ever have.
Build muscle or get stronger. A 12-week cycle around the lifts that matter, loaded off the sets you log.
7-day free trial, then £19.99/month. Cancel anytime.
Who this is for
Go after the number
Name the lift and the weight. The test week says whether it moved.
Build muscle
Hard sets per muscle per week, across sessions that fit your days.
Coming back
Starts at loads your log supports, and climbs.
Two days from the engine, explained
Both of this page’s selections, from the same engine. Get stronger on a 4-day split in week 10, and Build muscle on a 5-day split in week 6. Pick one. The notes explain why each piece is there.
The main lift leads while you are fresh. By the final block the squat is down to crisp doubles and triples with long rests, and week 12 ramps it to a heavy double that writes the next cycle.
The second pattern stays heavy at 5 to 8: a strength dose for the hinge without asking for two maximal lifts in one day.
Accessory slots rotate weekly from a matched pool, so sessions stay fresh while every lift that carries progression holds its place.
A durability slot. Adductor, glute-med and tibialis work take turns here, because the small stabilisers are what keep the heavy weeks trainable.
Core is programmed like everything else, paired as a superset so the day stays dense.
The day ends with loaded carries: grip and trunk work that survives fatigue, measured in metres.
Loads are not printed here because yours are suggested from your own logged sets, session after session.
Mains hold their place all cycle so progress has an address. The last set is open: as many quality reps as you have, and the next suggested load is read from what you log.
Supporting lifts change with the block. In weeks 1 to 4 this slot was the dumbbell incline; a new stimulus arrives every four weeks without losing the pressing pattern.
The volume work is supersetted to keep the session dense, and these accessory slots rotate weekly.
The drop-set marker is part of the prescription: work to the edge, strip the load, keep going. Intensity techniques live on the small lifts, where they are safe to spend.
A core slot the engine adds when the template day does not already carry one.
Week 12 tests the mains: last set as many reps as you have against a 6-rep target, and the next cycle is written from the result.
What is included
- A full week, 2 to 6 days, gym or minimal kit.
- Build muscle or get stronger, each with its own structure.
- Suggested loads from your own logged sets.
- Rep ranges that wave across the cycle.
- A test week that measures and recalibrates.
- Injury-aware selection. A flagged area swaps out, the volume stays.
Seven answers build it: the goal, experience, where you train, focus, days per week, anything to train around, start date.
In the app
Your week on a calendar you can drag. Every session states its purpose, its time and its effort before you start.
Nutrition, included
You cannot out-train the food. Muscle needs calories and protein. Leanness needs them moving the other way.
- Calories and protein set from your training week.
- More on the days you lift hard.
- Building, holding or leaning out: your call.
- A meal plan that fills the tracker.
Your coach
Rob builds Talos and trains on the plans it writes. He lifts heavy, runs marathons, and has coached for over ten years. Ask him anything about your week and he reads it before answering. That is in the membership.
One membership
Every goal is in the one membership: lose weight, run faster, lift more, race HYROX or triathlon. New programmes are added at no extra cost. Calisthenics is next.
PB your lifts or your money back.
Founding-member price. It goes to £29.99 later. Join now and yours stays.
Before you decide
Will I be in the gym for two hours?
No. The accessories are paired into supersets, which is why a ten-movement session is eight stations, and the sessions are built to sit inside an hour.
What happens when life gets in the way for a week?
The following weeks adjust to it. A missed week is worked around.
I am starting from a low base.
The plan starts from your current numbers. Week one is anchored to what you can actually do now.
Can I see what I would actually be doing before I pay?
You already can. Everything above this is real output from the same engine you would be using, and the picker on the home page will build any goal you like, week by week, without an account.
I do not have five or six days a week.
Pick the number you have. The plan is designed for that commitment from the start, and two days is a complete programme.
What do I need in the gym?
You tell it what you have and it selects from that. A full gym, a home rack, or dumbbells and a bench all produce a real programme.
Is there a real person, or just the app?
Yes. Your questions go to Rob, who built Talos and trains on the same plans you would be given. He reads your week before he answers. That is included as standard.
How does the money-back guarantee work?
Finish the block, log your sessions, and test or race at the end. If you have not set a PB, email us within two weeks of the block ending and we refund your membership for it. No forms, no argument.
How do I cancel?
In the app, under Settings. If you subscribed through the App Store, cancel in your App Store subscription settings instead, the same as any other subscription. The first seven days are free and nothing is taken until they are up.
There is always another milestone
Name the lift. The first week is free.
7-day free trial, then £19.99/month. Cancel anytime.