I highly recommed your download and Track your workouts with Hevy. For the sake of £2.99 a month you can Track: - Every Workout and know what exercises and weight you did. - Track RPE (See my video on it in 'Foundations'). - Follow friends and other people who use it. - Build some accountability. - Build your own routines. P.S Don't forget to follow me on it too! https://hevy.com/user/callumbrownpt Download from your Iphone/Android app store below. https://play.google.com/store/apps/details?id=com.hevy&hl=en_GB https://apps.apple.com/us/app/hevy-workout-tracker-gym-log/id1458862350

Use this tool to generate your structured calorie and macro targets. How To Use It 1️⃣ Enter your sex, age, height and current bodyweight accurately. 2️⃣ Choose the activity level that matches your typical week (not your best week). 3️⃣ Select your goal:• Maintain• Lose Fat• Build Muscle 4️⃣ Click Calculate Targets. What You’ll Get • Maintenance Calories• Target Calories• Protein (g)• Fat (g)• Carbs (g) These are structured starting points built around proven formulas. Important This is a starting point, not a magic number. Track weekly.Adjust slowly (100–200 kcal at a time).Focus on consistency. Structure beats motivation.

This is structured strength for busy adults. If you’re overwhelmed by fitness advice, inconsistent with training, or unsure how to progress properly — you’re in the right place. Iron Habits is built around three principles: • Structure beats motivation• Skill builds confidence• Consistency compounds What To Do First 1️⃣ Go to “Iron Habits Foundations” and complete the modules in order. 2️⃣ Download the 2-Day Strength Programme. 3️⃣ Start logging your workouts (Hevy recommended). 4️⃣ Introduce yourself in the community. Who This Is For • Nervous gym-goers• Busy parents• Professionals balancing life and training• Lifters who want clarity, not noise What Happens Next If you enjoy the structure and want: • Monthly strength blocks• Clear progression systems • Deload guidance • Ongoing structure You can upgrade to Iron Habits Club. If you want personalised coaching and weekly feedback, explore Small Group Coaching. Train with intent Build real strength Build Iron Habits.