Built.
Not given.
A 12-week program that tells you exactly what to lift, what to eat and when to push harder, with a coach who checks in on you every week.
Everything in one app
No guessing, no generic PDF. Answer a short questionnaire and your plan is built around your goal, your schedule, your equipment and your injuries.
Training plan
Gym, home or bodyweight. Every session shows the sets, reps and the exact weight to lift next time, plus how-to guides for every exercise.
Daily meal plan
Calorie and protein targets worked out for you, 7 meal options per slot, shopping lists, and meal prep that works with just an air fryer.
Weekly check-ins
Waist, weight, energy and how your clothes fit. Your coach reviews it and adjusts your plan when progress slows.
Three steps to start
Apply
Fill in the questionnaire: your goals, experience, schedule and any injuries. It takes about 5 minutes.
Get your plan
Within 24 hours you get your login and your personal 12-week plan.
Do the work
Train, eat, check in weekly. We adjust as you go. In week 12 you test how far you've come.
Choose how much coaching you want
Prices in rand for South Africa and in US dollars everywhere else. 7-day money-back guarantee. See our refund policy.
South African prices in rand.
12-Week Build: Self-Guided
The full BNG app on your own. Best if you train consistently and just need a plan that tells you exactly what to do.
- 12-week training program shaped by your questionnaire (gym, home or bodyweight)
- Daily meal plan with your calorie and protein targets, 7 options per meal
- Shopping lists and twice-a-week meal prep
- Workout logging with the exact weight to lift next time
- Weekly body check-in (waist, weight, energy)
- Exercise guides for every movement
12-Week Build: Coached
Everything in the app, plus me. I build your program around you after a call, check your progress every week and adjust as you go.
- Everything in Self-Guided
- A 45-minute kick-off call to set your goals
- Training program written by Coach Hank for your body, injuries and schedule
- Weekly check-in review with written feedback
- Plan adjustments when progress stalls
- Message support on weekdays
- A 30-minute mid-point call in week 6
1:1 Coaching Call
One focused video call. Bring your training, food or plateau questions and leave with a clear plan.
- Review of your current training and eating
- Clear next steps written up after the call
- Technique questions answered (send a video beforehand)
Learn the basics
Progressive overload: how to actually get stronger
The simple rule behind every strength gain, and exactly when to add weight to the bar.
Fat loss without starving yourself
Calories, protein and an eating window: the three levers that actually move body fat.
Meal prep twice a week (air fryer friendly)
Cook twice, eat well all week: a simple system that works even without an oven.
Why the scale lies (and what to track instead)
Your weight can hide real progress. Here is how to measure what actually matters.
"Nobody hands you the body, the discipline or the results. You build them."
Coach Hank, BNG Fitness