There are two kinds of people in a gym: those with a program and those who do whatever machine is free. The second kind train for years and look exactly the same.
This program tells you what you are doing today, with what load, how many sets and reps, and why that exercise. The load changes week by week to a plan, so your body has a reason to adapt.
It is written for your level, your goal and the time you actually have — in a gym or at home.
Who this plan is for
It suits you if
- You train without a plan and your results have stalled.
- You are new and do not know where to start without getting injured.
- You want to build muscle or strength in a structured way.
- You have no access to a gym or prefer to train at home.
- You already eat well and only the training part is missing.
It is not for you if
- Your main goal is to lose weight. Nutrition matters more there — look at the nutrition plan or the FUSE package.
- You want a coach standing next to you in the gym at every session.
- You have an active injury that has not yet been seen by a doctor or physiotherapist.
What is included
A program matched to your level
How long you have been training, what you can do today, how many days a week you have and what you want to achieve — these decide the training split, the exercise selection and the volume.
A video for every exercise
Every exercise comes with a video showing correct technique. Technique is the first thing that protects you from injury and the last thing most people look at.
Week-by-week progression
The program is not the same every week. Loads, sets and reps increase to a plan, so you know what is expected of you today and a month from now.
A gym or home version
If you train in a gym, the program uses its equipment. If you train at home, it is built around what you have — even if that is just bodyweight and a pair of dumbbells.
Warm-up and recovery
Every session starts with a warm-up for the muscles you are about to load and ends with stretching. Rest days are part of the program too, not missed workouts.
Progression matters more than exercises
Your body changes when it has a reason to. If you lift the same weights for the same reps, that reason disappears within a few weeks. Progressive overload — a little more weight, one more rep, one more set — is the mechanism that builds strength and muscle.
The program writes that progression out in advance. You are not improvising in the gym or guessing whether to add weight today.
Technique before load
Injury is the most expensive way to stop training. That is why every exercise has a video and new movements are introduced gradually, with a load you can control.
Once technique is solid, the weight goes up faster than it would if you rushed from day one.
Workouts that fit your week
Three workouts a week done consistently give you more than five you only show up to twice. The program is written around the days you can actually commit, not around the ideal week that never comes.
Visible change comes from training and nutrition together. If you want both written as one, have a look at the FUSE package.
How it works
- 01We talk
30 minutes. You tell me what you have tried, what failed, and what your day looks like.
- 02We measure
Weight, measurements, photos, blood work if you have it. No baseline, no progress.
- 03You get the plan
Within 72 hours. Nutrition, training and supplements, if they make sense. With reasoning.
- 04We adjust
Your body adapts, so does the plan. Every check-in moves the numbers.
The rhythm of the plan
- Day 1Consultation: level, goal, available days and equipment
- Within 72 hoursYou receive the program and the exercise videos
- Week by weekThe load increases to plan
Honest expectations
- Strength rises quickly in the first weeks — that is your nervous system learning the movements. Muscle comes after.
- Muscle soreness after the first sessions is normal and fades as you adapt.
- Visible change needs nutrition too. Without it, the program only does half the job.
- Consistency matters more than the perfect workout.
Who writes the plan
Stoyan Stankov — a pharmacist and coach. Plans and programs are written by him personally, after a conversation with you, not from a template.
- Master of Pharmacy
- ISSA Certified Personal Trainer
- Sports nutrition specialist
- Active bodybuilding competitor
Compare the plans
| Personal nutrition plan€69 / month | FUSE: nutrition + training€119 / month | Training program€59 / month | |
|---|---|---|---|
| Nutrition plan and weekly menu | Included | Included | — |
| Training program with videos | — | Included | Included |
| Adjustments | Every 14 days | Every week | Weekly progression |
| Direct chat with Stoyan | — | Included | — |
| Monthly progress review | — | Included | — |
| Supplement protocol | — | Included | — |
Questions about the plan
Do I need a gym?
No. The program has a home version.
I have never trained. Can I start?
Yes. The program is written for your level, and every exercise has a video showing correct technique.
How many days a week will I train?
As many as you realistically can. The number of days is agreed at the consultation and the program is written around it.
I have an old injury. Can I follow the program?
Mention it at the consultation. Exercises are selected so they do not load the affected area. With an active problem, see a doctor or physiotherapist first.
Is nutrition included?
No. This plan covers training only. The FUSE package includes nutrition and training together.
How long until I see results?
Following it consistently, the first visible changes come around week 3-4. Anyone promising you a week is selling you something.