Superfit by Hairul
Singapore-based fitness and nutrition coach

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.

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Controlled strength training with a dumbbell
STRUCTURE. PRACTICE. PROGRESS.

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Follow at your paceShort daily lessons, no app or login needed.

Written by a coach6 years of fitness and nutrition coaching.

Superfit client transformations

Real people. Real progress.

These clients followed a structured training and nutrition plan that worked around their lives. Here is what consistency can build.

Biwa

12kg in 4 months

Syai

14kg in 4 months

Yazee

4kg in 4 months

Keisha Wee

6kg in 4 months

Dana

4kg in 3 months

Raz

7kg in 3 months

Marc Vincent

5kg in 3 months

Kevin Jude

5kg in 3 months

Dakwooz

3kg in 3 months

1 / 8

Results shown are from individual Superfit clients. Your results may vary depending on consistency, starting point and circumstances.

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Each plan is a complete programme you can start today. Buy one on its own or save with a bundle below.

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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.

  1. Preparing walking shoes for a simple daily habit
    Getting started with your first habitPick one change, make a vow, make it small, create a space, set a trigger, then start easy.
  2. Enjoying a balanced meal as part of a regular eating routine
    The Stop Snacking ProgramReset your hunger cues and meal schedule without going hungry.
  3. A balanced plate with chicken, tofu, egg, rice and vegetables
    The Protein is Power ProgramHit a protein target that protects muscle while you lose fat.
  4. Adding a generous serving of colourful vegetables to a plate
    The Eat Your Greens ProgramMicronutrients and fibre, one plate at a time.
  5. Rice, oats, potatoes and wholegrain bread for everyday energy
    The Eat Your Carbs ProgramUse carbohydrates to fuel training instead of fearing them.
  6. Avocado, nuts, olive oil and salmon arranged on a kitchen table
    The Eat Healthy Fats ProgramThe fats that support hormones, recovery and satiety.
  7. Putting a phone away as part of a calm bedtime routine
    The Improve Your Sleep ProgramSleep is where the results happen. Build the routine.
  8. Filling a reusable water bottle before exercise
    The Hydrate Like An Athlete ProgramA hydration habit that lifts energy and performance.
  9. Unpacking fresh whole-food groceries in a home kitchen
    The Eat Real Food ProgramCrowd out processed food with whole food you enjoy.
  10. Yoghurt, berries, oats, fruit and wholegrain toast
    The Bulletproof Gut ProgramDigestion, absorption and the habits that fix both.
  11. Taking a calm moment on a park bench surrounded by greenery
    The Reduce Your Stress ProgramStress management as a daily practice, not a rescue.
  12. Checking completed habits in a progress diary
    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.

Day 1 page from the Stop Snacking Program
Daily lessons, one page each
Lesson page on when to eat more frequently
Coaching notes in plain language
Macronutrient breakdown worksheet
Calorie and macro worksheets
Circuit training day plan
Training days written out in full
14-day habit tracker
Habit tracker
Exercise descriptions for the Metabolic Athlete Program
Every move explained
Hairul Syamil Mardan
superfitsg24@gmail.com WhatsApp +65 8143 9846

Hi, I'm Hairul.

Six years of coaching taught me the same lesson over and over: motivation fades, systems don't.

Every programme here is built around that — start small, attach the change to something you already do, track it, review it weekly. Simple enough to stick to, structured enough to actually work.

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.

How it works

  1. Pick your plan

    Choose a single programme or a bundle. Prices are one-time, with no subscription.

  2. Pay securely

    Enter your name and email, then pay by card or PayNow on Stripe's secure checkout page.

  3. 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.

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The 12-Module Habit Transformation Plan
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