The ASF method, in a programme you run yourself. Structured training, sustainable nutrition and clear progression rules — no fads, no punishment workouts.
Gym · 3 or 4 days a week
$99
A structured 12-week fat-loss phase with a 4-day and a 3-day gym programme, busy-week, hotel-gym and dumbbell options, cardio guidance, a step-by-step calorie and macro setup and progress check-ins at weeks 4, 8 and 12.
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Gym · 4 days a week
$99
A 4-day upper/lower programme for people with basic gym experience who want to add lean muscle in a controlled surplus. Three progressive phases with clear progression and plateau rules.
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Home · dumbbells & bands
$99
A 3-day full-body strength programme you can do at home with dumbbells and resistance bands, with at-home progression rules and safe substitutions.
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Gym · 3 days a week
$99
For people new to resistance training or returning after a long break. A simple 3-day full-body gym programme that teaches the main movements, effort and progression, plus a first-gym-visit guide.
Buy NowSecure checkout. Your files are emailed to you instantly after purchase. Prices in USD; sales tax is added at checkout where it applies.
Every System Includes
Self-Guided Or Coached?
The 12-Week Systems are self-supported: they don't include check-ins, programme changes or personal feedback. If you want individual programming, accountability and adjustments from Coach Al, that's Online Coaching.
Explore Online Coaching