The Programme
- Know exactly what to do, every session, for 12 weeks
- Pick 3, 4 or 5 days a week to fit your life
- Built-in progression so you keep getting stronger
For lads who train but don't look like it yet
Build real muscle in 12 weeks
Stop guessing in the gym. Training Arc tells you exactly what to train, what to eat and how to stay consistent, every single day.
£39.99£59.96Save £19.97
All 4 guides, 105 pages. That's £3.33 a week over the 12-week programme.
Get the Complete Training Arc- Instant download
- Made for your phone
- Secure checkout
- Card, Apple Pay, PayPal
Only need one part? Single guides from £14.99
Months of training.
Still look the same?
- You copy random workouts from TikTok and change them every week
- You don't know if you're eating enough to grow
- You go hard for 3 weeks, then fall off
- You've never tracked a single session
That's not your genetics. It's not having a plan.
Training Arc is the plan.
Your next
12 weeks
- Weeks 1-4: FoundationLearn the moves, find your weights, build the habit.
- Weeks 5-8: BuildPush harder, add sets, start seeing changes in the mirror.
- Weeks 9-12: PeakYour strongest sessions yet, then a recovery week so you come back stronger.
Senpai is our mascot, not a real result. Your progress depends on your training, food and sleep.
Everything you get
Four guides that work together. Every exercise shown by Senpai.
The Muscle Guide
- Understand what every exercise actually trains
- Senpai's tier list of the best exercises for every muscle
- Fix the form mistakes that stop you growing
The Fuel Guide
- Work out your calories and protein in 10 minutes
- Bulk without getting fat, or cut without losing muscle
- Know which supplements are worth it, and which aren't
Main Character Mindset
- Keep showing up when motivation runs out
- Walk into the gym confident, not anxious
- A 30-day challenge to lock the habit in
Total value £59.96Today £39.99
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Complete Training Arc
All 4 guides. Train, eat and think like the main character.
£39.99£59.96Save £19.97
- The Programme
- The Muscle Guide
- The Fuel Guide
- Main Character Mindset
- 105 pages, made for your phone
One guide
Just need one part of the plan?
£14.99
Most people start with The Programme.
Not ready yet?
Try Senpai's training first.
Free
- 3-Day Starter Split
- 3 full-body workouts a week
- Every move demonstrated
Try it risk-free
Is it for you?
Yes, if you
- Are a beginner, or have trained for a while without much to show for it
- Train in a normal gym, or are about to start
- Want a plan to follow, not more random content
- Will give it 12 honest weeks
Not for you if you
- Only want home workouts with no equipment
- Want a six-pack in two weeks
- Already have a coach you're happy with
Questions
I'm a complete beginner. Is this too much?
No. The Programme has a 3-day track built for beginners, and every exercise is shown with simple form cues. If you can walk into a gym, you can follow it.
I've trained for a while. Will I learn anything?
Most people who've trained for months without results are missing structure, progression or enough food. The 4 and 5-day tracks, the tier lists and the Fuel Guide fix exactly that.
Should I get one guide or all four?
If you only want a workout plan, get The Programme. If you want the results, get all four: most people who stall are missing the food or the consistency, not the workouts. The bundle costs less than three guides bought separately.
Do I need a gym?
Yes. The workouts use a normal gym with machines, cables, dumbbells and barbells. Every exercise has swaps in case something's busy.
How do I get the guides?
Straight after checkout you can download them, and the links are emailed to you too. They're PDFs designed for your phone, and work on tablets and computers.
Is this a subscription?
No. You pay once and the guides are yours to keep.
Bought one guide and want the rest?
After buying a single guide you'll be offered an upgrade to the Complete Training Arc for less than buying the others separately.
Problem with your order?
Email hello@gymsenpai.com and we'll sort it.
Stop guessing.
Start your arc.
In 12 weeks you'll be 12 weeks older either way. The only question is whether you followed a plan.
Get Training Arc for £39.99