Training Blueprint

Build your training brain.
Never buy a plan again.

Not just a plan to follow — eight weeks that teach you exactly how training works, so you can build your own for life.

£49.99
one-time · instant access
Format
Interactive portal
Length
8 weeks
Access
Yours forever
Kira Mei · 2026

Training Blueprint

  • 01Full Body — weeks 1–2
  • 02Upper / Lower — weeks 3–4
  • 03Push Pull Legs — weeks 5–6
  • 04PPL Advanced — weeks 7–8
8 weeks · self-paced · progressive
buy once ↗
The curriculum

Four phases. Every split. Total understanding.

Each phase builds on the last. You don't just train — you learn why the split works, what your body is adapting to, and how to read your own progress.

01Weeks 1–2

Full Body

  • Why full body training first — building the baseline
  • How to pick your starting weights and what RPE means
  • Progressive overload: the only rule that matters
02Weeks 3–4

Upper / Lower

  • Why the split changes and what your body has adapted to
  • Muscle recovery — understanding how growth actually works
  • RPE, effort and knowing when to push vs back off
03Weeks 5–6

Push Pull Legs

  • Mind-muscle connection — why feeling the muscle matters
  • Form cues and how to read your own body signals
  • Volume: how much is enough, how much is too much
04Weeks 7–8

PPL Advanced

  • The deload — what it is, why it works, when you need it
  • What comes next after the programme ends
  • How to build your own programme from this point forward
Week 01 preview

What the first week actually looks like.

Week one opens with a 15-minute read: what full body training is, why it exists, and what you should feel for. Then three sessions. Then a short reflection. That's the rhythm every week follows.

The brief. A short chapter explains the science — progressive overload, RPE, how to pick your starting weight. Education before action.
The sessions. Three full-body workouts with hand-drawn exercise references, sets/reps, and form cues written in plain language.
The mind map. Each week closes with a concept map — how everything you just learned connects. You'll actually remember it.
Week 01 · Mind map
Full Body Training
Progressive Overload
RPE Scale
Starting Weights
Recovery

← the red one unlocks in week 2

What's included

Built to teach, not just to follow.

Form notes, every exercise

Sketchy hand-drawn diagrams with cues written in plain English — not "engage your posterior chain", but what that actually means in the gym.

Mind map, every week

A concept map at the end of each week showing how everything connects. Build the mental model, not just the muscle.

Build-your-own template

Week eight ends with a blank programme template. By then you have everything you need to fill it yourself — and mean it.

This isn't a programme you follow. It's a programme that teaches you to never need one.

— Kira Mei

Ready when you are

Stop following. Start understanding.

One-time purchase. Eight weeks. A lifetime of understanding.

No subscription · Instant access