Training, nutrition and recovery — the full system for a strong, functional, defined core
Where the 6-Week Sculpt Program focuses on training alone, this system ties everything together: a 10-week progressive training plan, a nutrition framework for visible results, recovery protocols, and a maintenance plan for after you finish.
$147one-time · instant download
Get the Complete System — $147
Secure checkout · PDF delivered instantly · lifetime access
What’s inside
- Part 1 — 10-Week Progressive Training Plan: 4 sessions/week, 20–25 min, new focus every 2 weeks
- Foundation → Volume & Endurance → Rotation & Anti-Rotation → Loaded Progressions → Peak & Integration
- Part 2 — Nutrition Framework: calorie targets, protein, plate structure and how to track real progress
- Part 3 — Recovery & Injury Prevention: rest days, warm-ups, and when to stop and reassess
- Part 4 — Maintenance Plan (Weeks 11+): how to keep what you built
What you get
How it’s delivered
Complete checkout and your download link appears immediately on the order page and in your confirmation email. The PDF is yours to keep — read it on any device or print it.
Questions
How is this different from the 6-Week Sculpt Program?
The Sculpt Program is training only. The Complete System adds the nutrition framework, recovery protocols and a maintenance plan, on top of a longer 10-week progressive plan.
Do I need a gym?
No. Bands or light weights are optional in Weeks 7–8; bodyweight alternatives are given throughout.
What do I get after checkout?
An instant download link for the full system PDF plus a copy by email. One-time payment of $147.
Disclaimer. General fitness education, not medical advice. FlexPower Fitness has not assessed you and this is not a personalised programme. Consult a physician or licensed clinician before starting any new exercise or nutrition programme. Stop and seek medical attention for chest pain, dizziness or sharp joint pain. Individual results vary.