BENFITCOACH
Personalised coaching

Your
Program

Six focused sessions, designed for you. Choose freely — by your energy, your time, your mood. Stay consistent, and progress will follow.

Prepared forSangeeta
Your training, your way

How this works

Everything we've built together, in one place — yours to train at your own rhythm.

Each session has its own focus, so you can simply pick the one that fits your day — your energy, your time, your mood.

No fixed order, no pressure. Stay consistent, listen to your body, and enjoy your sessions. Progress will follow.

— Ben
1
Choose, don't forceAny of the six sessions works on any day. Lower body when your legs feel fresh, upper body when you want to push, the challenge when you have the time and the energy.
2
Aim for 3–4 sessions a weekRotate the focus across the week so the whole body gets its turn. Consistency over time beats any single perfect week.
3
The loads are a starting pointThe weights shown are your reference. If a set feels easy, add a little. If you're tired, hold the load and keep your form sharp. We progress by steps.
4
Log your loads, watch them climbAfter a session, note the weight you used on your main lifts (below). Week after week you'll see your numbers rise — that's your progress, in black and white.
Six focuses · choose your day

Your sessions

01
Session 01
Total Body Strength
Full body
Barbell Squat4 × 10 · 30 kg
4 Rounds of
Alternating Lunges · 8 kg DB each hand20 / leg
Kettlebell Swing · 20 kg10 reps
Barbell Row4 × 10 · 25 kg
Cable Chest Fly · straight arms3 × 12
Pull-ups3 × 5
Core
Active plank + normal plank30s + 30s
Crunches2 × 12
02
Session 02
Lower Body Sculpt
Legs & glutes
Barbell Squat4 × 10 · 25–30 kg
Stiff-Leg Deadlift4 × 10 · 25 kg
Dumbbell Lunges · 10 kg each hand4 × 10 / leg
Cable Glute Kickback4 × 15 / leg
3 Rounds of
Kettlebell Swing · 20 kg10 reps
Wall Ball · 4 kg10 reps
Core
Russian Twist3 × 15
03
Session 03
Upper Body Strength
Push & pull
Bench Press · barbell4 × 8–10 · 25 kg
Cable Fly · crossover4 × 10 · 20–30 kg
Deadlift · barbell4 × 10 · 30 kg
4 Rounds of
Dumbbell Push Press · 8–10 kg each hand10 reps
Rear Delt Fly · 8 kg DB10 reps
Biceps Curl3 × 10 · 8 kg
Core
Plank1 min
04
Session 04
Lower Body Power
Legs & conditioning
Front Squat · barbell4 × 10 · 25 kg
Bulgarian Split Squat · 8 kg DB4 × 10 / leg
Alternating Lunges · 8 kg DB4 × 10 / leg
Bosu Squat4 × 12
3 Rounds of
Jump Rope40 skips
Burpees10 reps
Core
V-Ups3 × 12
05
Session 05
Upper Body Definition
Arms & back
Deadlift · barbell4 × 10 · 35 kg
Push-ups4 × 10
Dumbbell Row · 10 kg4 × 10
4 Rounds of
Triceps Cable Pushdown · 15 kg10 reps
Dumbbell Biceps Curl · 8 kg10 reps
3 Rounds of
Clean · barbell · 25 kg10 reps
Core
Crunches · legs vertical3 × 12
06
Session 06
Full Power Challenge
When you've got the energy
Clean & Jerk · barbell4 × 10 · 25 kg
Pull-ups3 × 5
Push-ups3 × 10
3 Rounds of
Barbell Squat · 25 kg10 reps
Dumbbell Lunges · 8 kg10 / leg
3 Rounds of
Dumbbell Snatch · 8–10 kg10 reps
Mountain Climbers20 reps
Core
TRX Crunch3 × 12

Warm up before each session, keep your form clean on every lift, and train the focus that fits your day.

If you need it

Rest timer

For your rest between sets, or to hold a plank. Pick a time, tap start — a soft buzz lets you know when you're done.

1:00
Ready
Your numbers, week after week

Track your loads

After a session, log the weight you used on your main lifts. Each card keeps your history so you can watch the numbers climb. The starting loads are your reference — add a little when a set feels easy.

Saved on your phone so you always have it. Whenever you move a weight up, Ben sees it automatically — no need to message him.