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Moe mid-set in a double kettlebell row in a dark gym, in black and white
Moe stretching on a wet beach at sunrise, in black and white

The bodybuilding programme you can still be running in ten years.

Your joints have a budget, and most programmes spend it blindly. Cost-Based Training spends it where it is cheapest: every week the barbell work stays heavy and never goes to failure, supported and single-leg work goes close, and the machines take the punishment. Four days a week by default, or six with a restoration day, written by a qualified strength & conditioning coach and delivered a session at a time in the app.

£45a month

Four days a week by default, or six with a restoration day, with one rep number and an effort target on every exercise, so the load has to climb.

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Is this you? Written for three kinds of week.

Wherever your strength is today, the targets meet it. Effort-based targets scale every session to your current strength, so the same programme works on your first structured block and on your tenth. You are told how hard to push, and the load follows.

A typical week. Track 2, the six-day week.

  1. Mon

    Push, strength

  2. Tue

    Legs, strength

    Knee-dominant

  3. Wed

    Pull, strength

  4. Thu

    Restoration, restoration

    Mobility, breathing and easy cardio

  5. Fri

    Hip and upper, strength

  6. Sat

    Pump, strength

  7. Sun

    Off, optional easy cardio

The week6 days

TrackDays a week
Track 14
Track 26

Track 1 is the default: upper body and lower body twice each, with optional easy cardio on the days off.

The restoration day is not filler. It is the day that keeps the other five honest.

Every block climbs, then recovers. There is no final week.

A cycle: strength, then a recovery week, then build, then a recovery week, then volume, then a recovery week. The next cycle, still to come: strength. Each climbs, and each block starts higher than the last.

Training rolls through repeating cycles of three blocks: Strength, Build and Volume.

Every week trains all three classes. The block decides how the week's sets are shared between them.

Volume climbs within every cycle and across the year. A planned recovery week ends every block.

The session screen: each set with its reps and load, and last time under the set to do next
Progress on the back squat, the best charted week by week

Your next session, always ready.

Open the app and today's workout is waiting. Sets, reps, tempo, effort targets, video demos and Moe's coaching notes, all in one place, including guidance in the hardest weeks on when to drop a set and when to hold the line.

Log your numbers, track your progress across blocks, and measure yourself at every testing week. Support from Moe and the TWM community keeps you accountable.

What Bodybuilding is built to do. Everything you need, nothing you don't.

Continuous physique programming on the Cost-Based Training method: heavy, supported and machine work every week, the block sets the share. Four-day or six-day track.

Each block builds on the last, with sets, reps, targets and video demos laid out for every session. Open the app and today's work is waiting.

Written by a coach who competes, not a content team.

Moe is a qualified strength and conditioning coach and a competitive athlete. Every block is grounded in sports science and tested in his own training before it reaches yours. His philosophy is simple: teach you what to do and why, so you train smarter, progress faster and build results that last. This is the same method behind his 1:1 coaching, packaged to follow at your own pace.

  • Sub-70 Hyrox Pro Debut
  • ATHX Worlds Qualifier
  • 2× Ironman 70.3
Moe, strength and conditioning coach and hybrid athlete

Results on Bodybuilding. What clients say, in their own words.

Questions. Answered by Moe.

Still unsure? Apply for 1-to-1 coaching and we can talk through what fits.

Why does the volume change so much between blocks?

Because it is meant to. Every week trains all three classes, but the block decides how the sets are shared. A Strength block puts most of them on the heavy barbell lifts, which are low volume by nature, so the sessions are shorter. A Volume block moves most of them onto machines and cables, where it is cheapest on your joints to push hard, so the week gets much bigger. The loads you build in the heavy blocks get turned into muscle in the volume blocks: that is the design, not an accident. Volume drives growth, but with diminishing returns, so it climbs while it is still paying and backs off before it stops. The recovery week at the end of a block is not time off, it is where the growth you just trained for actually arrives. A week that feels light is the programme working, not going soft.

What is Cost-Based Training?

It is my method, built from the research on training volume and effort and from the joint-by-joint approach used in strength and conditioning. Every exercise carries a joint cost, and every week trains all three classes: barbell work loaded heavy and never taken past two reps in reserve, supported and single-leg work close to failure, and machines to failure. As the joint cost falls, the volume and the effort rise, so you push hardest where it is cheapest to push. The classes are our synthesis of the research, not a tested framework.

How many days a week is it?

Four by default: upper body and lower body twice each, with optional easy cardio on the days off. If you can train six, Track 2 runs push, legs, pull, a restoration day of mobility, breathing and easy cardio, hip and upper, then a pump day, with Sunday off. The restoration day is not filler. It is the day that keeps the other five honest.

What level do I need to be?

If you can train with a barbell, dumbbells and machines, you can run this. Effort-based targets scale every session to your current strength, and every movement has a video demo and a matched substitution.

Does the programming ever run out?

No. It is continuous. When a cycle ends the next one starts from the strength you just built, the exercise variants rotate so it never goes stale, and nothing resets to zero.

What if I miss a rep?

Missing by a rep is not failing. Every exercise has one rep number rather than a range, so there is no buffer built in to hide in. If the target is eight and you get seven, log it and carry on. The thing that actually stalls progress is dropping the weight to guarantee the number.

What equipment do I need?

A standard gym: barbell, dumbbells, cables and the usual machines. The machines matter here, because they are where the failure work belongs. A matched substitution is shown whenever a piece of kit is missing.

Is this for competition prep?

No. This is for building muscle and looking better for the long run, not for stepping on stage. If you want prep-level coaching built around you, apply for 1:1 coaching.

What if I miss a day?

Nothing breaks. Pick up where you left off and the block simply shifts. Consistency over weeks matters far more than any single session.

How do I access my workouts?

Through the training app on your phone. Sign up, log in and today's session is on the home screen with sets, reps and video demos.

Can I switch to 1:1 coaching later?

Yes, and programme members get priority when coaching spots open. Your training history comes with you.

Is my payment secure?

Payments are handled by our payment providers. Card details never touch our servers.

Start today. Training that finally sticks.

Whether this is your first structured programme or your fifth season, Bodybuilding gives you coach-led structure with a clear plan to follow every single day.

  • Results that last. Simple, repeatable weekly patterns make it easy to stay on track and keep progressing, however busy life gets.

  • Real progress, every block. Progressive blocks designed to move the numbers and deliver results you can see and feel.

  • Train hard, stay healthy. Smart programming loads your body without grinding it down. Train hard for years, not just weeks.

£45a month

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