Programme 01 · For men who want size and strength
Muscle Programme.
Train hard but see nothing change? You don't need more effort. You need a plan that adds a little every week, a coach who checks your form, and food that actually supports growth.
Who it's for
Sound familiar?
You turn up. You sweat. You go home. Months later, the mirror looks the same and nobody's asking what you've been doing. That's not a work-ethic problem. It's a programming problem.
The Muscle Programme is for men who are done guessing: beginners who want to start right, and lifters who've been stuck on the same weights for too long.
How it works
Every week, a bit more.
Your programme runs in 8-week blocks built on progressive overload: small, planned increases in weight, reps or sets so your body always has a reason to grow. Junior builds it around the days you can train and the kit you have, in the gym or at home.
You film your key lifts and send them through the app. Junior checks your form and adjusts your plan, so you build muscle instead of niggles. Nutrition guidance comes from a Level 3 Nutritionist, with recipe ideas that fit how you actually eat.
When a block ends, you don't stop. Your next one is built on what you lifted in the last.
What you get
One price. Everything in.
Every programme is £150 a month, and you can start with two weeks free. That covers:
- Your personal programme in the Key2Swift app
- Guided video for every exercise
- Form feedback on the videos you send
- Direct messaging with Junior
- Habits, challenges and check-ins
- Nutrition guidance and recipe ideas
- Progress tracking that syncs with Apple Watch, Fitbit, Withings and MyFitnessPal
- A new programme every 8 weeks, built on your progress
Other programmes
Questions
Straight answers.
Do I need to go to a gym for the Muscle Programme?
It works best with access to weights, but Junior builds your plan around the equipment you have, including home set-ups.
I'm a beginner. Is the Muscle Programme too advanced?
No. Your starting point is set around your current level, and the video demos and form feedback mean you learn the lifts properly from day one.
How much does it cost?
£150 a month, with a free 2-week trial first. Each programme runs in 8-week blocks and rolls into your next one.