Digital. Twelve weeks. Home or gym.
Twelve week shape and strength programme
Do the twelve weeks properly and it works. That is the guarantee.
A twelve week programme for building shape, definition, real strength and the confidence that tends to come with them. Home or gym, either works. Personalisation options if you want it fitted to you, and you can ask me questions in the community throughout.
- Instant access
- Secure checkout
- Yours to keep
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- 11+Years coaching
- 1,100+People guided
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Stick to it for twelve weeks and it works. That is the guarantee.
Not a number and not a date, because nobody honest sells those. What I guarantee is the part that is mine: this works when it is followed for twelve weeks as written. Do that, and if something has not moved by the end, post it in the community and I will go through it with you personally.
Sound familiar?
You have been trying to get smaller when what you wanted was shape.
Those are two different projects, and one of them makes the other harder.
- You have eaten less and trained more and ended up smaller and softer than you wanted.
- Light weights and high repetitions have been your whole gym life and nothing has changed.
- You want to look strong and you are worried that training strong will make you bulky.
- The gym floor is intimidating and the machines feel like they come with instructions everyone else got.
- You want to feel good in a t shirt, and nobody writes plans for that, they write plans for the scale.
“There is no such tissue as tone.”
What people mean when they say toned is muscle that is visible, sitting on a body carrying a bit less fat. Which is good news, because it means the thing you want is buildable and it does not happen by accident and it does not happen by lifting pink dumbbells forty times. And no, it will not make you bulky. Building visible muscle is slow, deliberate work, which is exactly why it looks the way it does when someone has actually done it.
How it works
Twelve weeks, laid out
Build shape, definition and real strength, at home or in the gym. Twelve weeks, progressive, videos for everything.
- 01
Learn the movements properly
Six patterns everything else is built from. Videos, cues, and what it should feel like. Two weeks and you stop feeling lost.
- 02
Twelve weeks of progression
Three blocks of four. Each one asks more. You always know what today is and why it is harder than last week.
- 03
Food that supports building
Enough protein, enough food, and recipes. This is where most people undercut themselves without realising.
- 04
You finish knowing how to run it yourself
The programme ends. Knowing what to do next does not.
Included, and people do not expect it
Personalisation options at checkout if you want it fitted to your body, your equipment and your week. And you can ask me questions in the community the whole way through. I answer them.
What’s included
Everything you get
- A twelve week progressive strength and shape programme
- Home and gym routes, both fully written
- Video demonstrations for every exercise, with cues and common mistakes
- Nutrition guidance for building, including recipes
- Tracking, so progression is visible rather than a feeling
- What to do when your week falls apart, because it will at some point
- Questions answered by me in the community, for the whole twelve weeks
- Personalisation options, if you want it fitted rather than followed
- Everything in one place, yours to keep
Is this for you?
I would rather be honest early
Shaping & Toning is for you if
- You want shape and definition rather than a smaller number
- You have been doing light weights for years and want to know what actually works
- The gym intimidates you and you would rather learn it properly than guess
- You want to feel strong, and you have realised that is the part you actually wanted
It is not for you if
- You want a photoshoot physique or competition prep. Colleagues of mine are better at that and I will introduce you
- You want a guaranteed look by a guaranteed date. Not something anyone can honestly sell you
- You want to keep eating as little as possible. This programme asks you to eat enough, and that is not negotiable
This programme asks you to eat enough, and that part is not negotiable. If what you want is to keep eating as little as possible, we are going to disagree in week one.
Questions
Before you decide
No. Building visible muscle is slow and deliberate. It does not happen to people by accident.
Twelve week shape and strength programme
Shaping & Toning
“The thing you actually wanted is buildable.”
- A twelve week progressive strength and shape programme
- Home and gym routes, both fully written
- Video demonstrations for every exercise, with cues and common mistakes
- Nutrition guidance for building, including recipes
- Tracking, so progression is visible rather than a feeling
- What to do when your week falls apart, because it will at some point
- Questions answered by me in the community, for the whole twelve weeks
- Personalisation options, if you want it fitted rather than followed
- Everything in one place, yours to keep
- Instant access
- Secure checkout
- iDEALCardApple Pay
Delivered straight after payment. You get access immediately, which is why there is no 14 day cooling off period once you are in. If something is wrong, email me. I read them myself and I have never left anyone stuck.
The Fray, KvK 62734636, Amsterdam · Secure payment via Stripe · Terms · Privacy · mail@claudiofray.com
After Shaping & Toning. Shaping & Toning is the programme. FIT49 is the version where the plan is built around your body and your week, with weekly check ins and a group going through it with you. See everything else.