Stop guessing.
Get your plan.
Answer a few questions in about 2 minutes. Get the exact numbers, meals, training program and timeline I'd start you on, built from your body, your goal and your week.
You're training hard.
You're not changing.
- You show up to the gym, but you look the same as you did a year ago.
- You bounce between bulking and cutting with no real direction.
- You count calories but have no idea what your macros or meals should actually look like.
- Your schedule is packed, so there's no time to work any of this out yourself.
That's not an effort problem. It's a direction problem. Effort without a system just keeps you where you are.
— JustinTwo minutes. Then you know.
Answer a few questions
Your goal, height, weight, waist and neck, training experience, the days you can train, your job and your daily steps.
Get your blueprint
The tool works out your body fat, what phase you should be in, and builds your calories, meals, cardio and training around it.
Save it and follow it
Download it as a PDF to keep on your phone at the gym. Follow it for four weeks. Properly, not 80%.
A full plan. Not a calorie number.
Calories decide whether your weight goes up or down. Macros and timing decide what you actually look like. Your blueprint covers both.
Coach's read & your phase
A straight answer on whether to cut, build or recomp first, and why, based on your body fat and goal.
Body fat & lean mass
Measured with the tape method (waist and neck), or a visual estimate if you don't have a tape.
Your timeline
Your target weight, your weekly pace and the actual date you should hit it.
Calories & macros
Maintenance and target calories, with separate protein, carb and fat numbers for training days and cardio days.
Your blueprint diet
Choose 2, 3 or 4 meals a day and pick the foods you like for each one, with my advice on what works best. Your portions are worked out in grams. Then adjust any portion or swap any food, and a live tracker shows exactly what to change to stay on your numbers.
Macro cheat sheet
A searchable food list (per 100g) and a meal builder, so you can swap foods like-for-like and still hit your numbers.
Steps & cardio
Your daily step target and rest-day incline walking, set to your phase.
Your training program
Pick how you like to train: Push Pull Legs, Upper / Lower, Hypertrophy, Hybrid or Hybrid Athlete (Hyrox, intervals, long runs). 3 to 6 sessions a week, every workout written out.
A video for every exercise
Tap any exercise to watch me demo it, so you know exactly how it should be done.
Download & keep
Save your full program as a PDF. Redo the blueprint whenever you hit your target and need new numbers.
Built on the ARC system.
I'm Justin Lambert, an online coach based in Dubai, originally from South Africa. I played professional rugby, then stepped into bodybuilding and won my class and the overall at my first show. I built my coaching business while working 12-hour hotel shifts, so I know what it is to have no time and still need results.
This blueprint uses the same starting logic I use with my coaching clients. Every number in it has a reason. Nothing is random.
Calories determine if your weight moves. Macros determine what you look like.
What structure does.
Men I've coached on the ARC system.
These are 1:1 coaching clients. Results depend on the person and how closely they follow the plan.
Get your plan today.
- Body fat estimate & your recommended phase
- Calories & macros for training and cardio days
- A full day of eating with carb timing
- Macro cheat sheet & meal builder
- Daily steps & cardio targets
- Your training program (5 styles, 3–6 sessions)
- A demo video for every exercise
- Your timeline with a target date
- PDF download to keep on your phone
Secure checkout. Pay by card, Apple Pay or Google Pay from anywhere. You go straight to your blueprint after paying, and your receipt is emailed to you.
Before you buy
How do I get access?
Straight after checkout you're taken to the blueprint tool. Bookmark the page or save your PDF so you always have your plan.
Is this coaching?
No. It's a self-guided plan you follow yourself. If you want me to build everything around you and check in every week, that's my 1:1 coaching. DM me on Instagram.
Do I need a gym?
Yes. The programs are written for a gym with standard equipment. The Hyrox workouts list swaps if your gym has no SkiErg or sled.
Kg or pounds?
Both. You can switch between kg/cm and lb/ft.
I don't have a tape measure.
You can estimate your body fat by look instead. A tape gives a more accurate number, so measure when you can and redo it.
What if my goal changes?
Redo the blueprint. When you hit the end of a cut, run it again and choose to build to get your new numbers.