E
Emperial Fitness
01, About you

You & your goals

Your name*
Email address*
Which country do you live in?* So your plan is written for your time zone and the food you can actually buy.
What is your main goal?*
In your own words, what do you want?* Say it however you would say it out loud. This is what your plan gets built around.
Is there a date or event you are working towards?* For example a wedding, a holiday, or a race. It sets the pace of your plan. If there is nothing specific, write "None".
02, Training background

Where you are starting from

How long have you trained?*
What is your workout regime right now?optional Optional. What you actually do in a normal week, for example "gym twice a week, mostly machines" or "a run on Sundays". If you are not training at the moment, write that.
How would you rate your fitness out of 10?* 1 is out of breath climbing stairs, 10 is athlete. Your own honest guess is what we want.
What has got in the way of training before?optional Optional. Honest answers here make a plan you will actually stick to.
03, Your setup

Your space & schedule

Where will you train?*
What equipment do you have?* List what you can use, for example dumbbells, a barbell and rack, resistance bands, a treadmill. If you have a full gym membership, "commercial gym, everything available" is enough. If you have none, write "None".
How many days a week can you train?*
How long can each session be?*
When in the day do you train?optional
Optional. Tick every one that applies, not just the most common. Most people train at different times on different days.
Is anything about your week unpredictable?optional Optional. For example shift work, travel, or childcare that moves around.
04, Health & wellbeing

A quick health check

Before we design anything, a few standard health questions. Every responsible coach asks these, it is completely confidential, and it simply lets us keep your plan safe for you. A yes to any of them does not mean you cannot train, it only means we will take extra care.

Has a doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?*
Do you feel pain in your chest when you do physical activity?*
In the past month, have you had chest pain when you were not doing physical activity?*
Do you lose your balance because of dizziness, or do you ever lose consciousness?*
Do you have a bone or joint problem (for example back, knee or hip) that could be made worse by a change in your physical activity?*
Is a doctor currently prescribing medication for your blood pressure or a heart condition?*
Do you know of any other reason why you should not do physical activity?*
Are you currently pregnant, or have you given birth in the last 6 months?*
Have you had any surgery, hospitalisation, or serious illness in the last 12 months?*
Do you have any diagnosed medical condition we should know about?* For example diabetes, asthma, high blood pressure, an underactive thyroid, epilepsy. If you have none, write "None".
Do you take any medication or supplements?* Include anything a doctor prescribes and anything you buy yourself, such as vitamins, creatine or protein powder. If you take none, write "None".
05, Physical considerations

Injuries & limitations

Do you have any current or past injuries?* Tell us what happens rather than the diagnosis. "My left shoulder clicks when I press overhead" is more useful than a label. If you have none, write "None".
Is there any movement you cannot do comfortably?optional Optional. For example "I cannot squat below parallel" or "I cannot kneel".
Has anyone told you to avoid a particular exercise?optional Optional. For example a physiotherapist or doctor telling you to stay off deadlifts.
06, Confirm

Ready when you are

Your plan

Essential Workout Plan

A one-off workout plan built from your answers. No refreshes, no ongoing changes.

Written from your answers by a person and emailed to you within three working days. There's no account to set up and nothing to sign into.

What you're agreeing to
  • A plan built from these answers, delivered within 3 working days.
  • If we are ever late, you are refunded automatically.
  • One payment, nothing recurring, and a full no-questions refund for 24 hours after paying. The detail is in our terms.

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