This plan is designed for those with some gym experience, but not for more than a year. If you're a complete beginner, do take a look at my gym plan for beginners instead. The coached 12-week plan includes everything from the standard plan, and also includes weekly check-ins and direct input from Ben to suit your needs. There are automated weekly weigh-in prompts, but these are optional, so please do not worry; you do not have to complete them.

This plan is designed for those with some gym experience, but not for more than a year. If you're a complete beginner, do take a look at my gym plan for beginners instead. The standard plan is uncoached - you won't receive weekly check-ins with a coach to keep you accountable. It is perfect for those who just want to crack on with a gym plan but have some flexibility with substituting certain exercises in and out.

Not really had a chance to exercise in a gym before? Not sure how to use dumbbells, kettlebells and other free weights? Maybe you're not even sure what those are? This is the plan for you. 6 weeks, Simple exercises. A chance to improve your fitness and confidence.