Build the body, and the habits that keep it.
Coach-written programmes you follow at your own pace: a 12-module habit plan, six body transformation programmes, home workouts and the trackers to go with them. Pay online and the PDFs land in your inbox within minutes.
Emailed in minutesYour PDFs arrive automatically after payment.
Secure checkoutCard, PayNow and more through Stripe.
Follow at your paceShort daily lessons, no app or login needed.
Written by a coach5+ years of fitness and nutrition coaching.
Choose your plan
Each plan is a complete programme you can start today. Buy one on its own or save with a bundle below.
Loading plans…
Save with a bundle
The plan is better with the trackers and workouts around it. Bundles are priced below the individual plans.
Inside the 12-Module Habit Transformation Plan
Twelve modules, one habit at a time. Every module opens with a short introduction, gives you a lesson for each day, and closes with a review so the habit sticks before you move on.
- Getting started with your first habitPick one change, make a vow, make it small, create a space, set a trigger, then start easy.
- The Stop Snacking ProgramReset your hunger cues and meal schedule without going hungry.
- The Protein is Power ProgramHit a protein target that protects muscle while you lose fat.
- The Eat Your Greens ProgramMicronutrients and fibre, one plate at a time.
- The Eat Your Carbs ProgramUse carbohydrates to fuel training instead of fearing them.
- The Eat Healthy Fats ProgramThe fats that support hormones, recovery and satiety.
- The Improve Your Sleep ProgramSleep is where the results happen. Build the routine.
- The Hydrate Like An Athlete ProgramA hydration habit that lifts energy and performance.
- The Eat Real Food ProgramCrowd out processed food with whole food you enjoy.
- The Bulletproof Gut ProgramDigestion, absorption and the habits that fix both.
- The Reduce Your Stress ProgramStress management as a daily practice, not a rescue.
- Progress diaryTraining planner, weekly reviews and the space to record the change.
A look inside the PDFs
Real pages from the programmes. Everything is laid out so you can read a page, do the thing, and move on.
Hi, I'm Hairul.
I'm a fitness and nutrition coach. I'm passionate about helping clients reach their health goals.
With more than five years of coaching, I write plans that get results and that people can actually stick to. Every programme here is built the way I coach in person: start small, attach the change to something you already do, track it, and review it every week. Healthy living should be simple and sustainable.
These PDFs are the same material I use with clients, written so you can follow them on your own. If you get stuck, message me. Let's crush those fitness goals together.
How it works
Pick your plan
Choose a single programme or a bundle. Prices are one-time, with no subscription.
Pay securely
Enter your name and email, then pay by card or PayNow on Stripe's secure checkout page.
Check your inbox
The PDFs are emailed to you automatically within a few minutes. Larger orders arrive across two emails.
Questions
How do I receive the programme?
As PDF files attached to an email, sent automatically after your payment goes through. Open them on your phone, tablet or computer, or print them.
How long until the email arrives?
Usually under a minute. If it isn't there after five minutes, check your spam or promotions folder. The confirmation page after payment also has a resend button.
Can I pay with PayNow?
Yes. Checkout runs on Stripe, so you can pay with a credit or debit card, PayNow and other methods available to you at checkout.
Do I need a gym?
The 12-module habit plan needs no equipment at all. The Quick-Start Pack programmes need only a dumbbell, a kettlebell or a chin-up bar. The Body Transformation Collection's muscle-building programmes are written for a gym, and the fat-loss circuits can be done at home.
Is this suitable for beginners?
Yes. The habit plan starts with a getting-started module that builds your first habit in the smallest possible steps. Each training plan explains every exercise in full.
What is your refund policy?
Because the files are delivered immediately, sales are final once the email has been sent. If a file is faulty or you did not receive it, message me and I will sort it out. Full terms are on the terms page.
Can I share the files?
The PDFs are licensed to you personally. Please don't share or resell them. It keeps the price low for everyone.
Ready to start your transformation?
Pick a plan, pay online, and the PDFs are in your inbox within minutes.
Shop all plans