Thank you for joining Thurst
Your free welcome gift: a personalised training program built around your goals, equipment, and schedule. Enter the email you used to subscribe to get started.
What are you training for?
Pick the goal that best fits what you want from the next training block. The program adapts dramatically depending on this answer.
A bit more detail
How long do you want to train for?
Pick the block length that suits your life. We'll suggest a recommended length based on your goal.
About you
We use these to set sensible starting loads, training paces, and recovery expectations.
How experienced are you?
Be honest — this sets training volume and how aggressively we progress you. The biggest mistake is overshooting.
How often can you train?
Pick a number you can hit every week without fail. Consistency beats ambition.
What does your training look like right now?
Helps us set safe starting loads and avoid junk volume.
What equipment do you have access to?
Exercise selection depends entirely on this. We only prescribe what you can actually do.
Any injuries or limitations?
Optional. If something's dodgy — knees, lower back, shoulder — we'll add notes so you can substitute exercises safely.
Ready to build your program
Quick check on your inputs before we generate the PDF.
Your training program is ready
Your personalised PDF has been saved to your downloads. Open it on your phone, or print it for the gym wall — whatever works for you.
What's in your program
A cover page with your details, an overview of the strategy and why we chose it, one detail page per session showing your exercises with sets / reps / RPE, a weekly progression matrix telling you what to push and what to back off, a tracking journal sheet, recovery and nutrition guidance, and a references appendix citing the science behind the recommendations.