Self-guided · The program without the coach
The exact program my coaching clients run.
You run it yourself.
Three short, brutally focused sessions a week. One working set to failure per exercise, weights and rep targets tracked for you, demo video on every movement. No guesswork, no filler, no two-hour workouts.
Cancel anytime. No contract, no application, no call.
The program
High-intensity training. Three days. About 40 minutes each.
Built on the same principles as the HOLDFAST coaching program: brief, intense, infrequent. Every exercise gets a hard warm-up ramp, then one working set taken to real failure with a controlled four-second negative. When you hit the top of the rep range, the app bumps the weight. That is the whole system, and it works because you can actually recover from it.
Day 1 · Push and pull
Chest, back, rear delts, arms. Pec deck, machine press, pulldown, chest-supported row, and direct arm work.
Day 2 · Legs and core
Leg extension, leg press, leg curl, back extension, calves, and weighted ab work. The hard day. It is supposed to be.
Day 3 · Shoulders and back
High-incline press, wide pulldown, single-arm row, lateral raises, and arms again. Then two full rest days. You earned them.
What you get
The app does the thinking. You do the work.
Included
- The full HOLDFAST HIT program in the training app, on your phone, installable like a normal app
- A logbook that remembers every set and tells you the exact weight and rep target for today
- Automatic progression: hit the top of the rep range and the target weight goes up next session
- A built-in rest timer tuned to the program
- A demo video on every single exercise
- Program updates as the system improves
Not included
- Coaching. Nobody reviews your training, your form, or your week
- Nutrition programming and the weekly check-in system
- Blood work review and recovery strategy
- Direct access to Heston
That layer is the coaching program. It exists for men who want their nutrition, recovery, and accountability handled 1-on-1. Apply for coaching when you want the whole system.
Self-guided
Cancel anytime. Your account is created automatically the moment payment goes through, and you can be logging Day 1 five minutes from now.
Start training todayUpgrade later, seamlessly. If you move up to 1-on-1 coaching, your account, your logbook, and your training history carry straight over. The application is here when you are ready.
Questions
Straight answers.
Is this really the same program your coaching clients run?
Yes. Same structure, same exercises, same progression rules. Coaching clients get it tailored to their body and history, plus nutrition, check-ins, and a coach watching their data. You get the program itself and you run it.
What equipment do I need?
A normally equipped commercial gym. The program is built around machines and a few dumbbell movements, and every exercise has a demo video plus a written cue for swapping to whatever your gym has.
I have never trained before. Will this work for me?
The program scales to beginners because the logbook starts you conservative and progression is earned one session at a time. But if you have injuries or health concerns, or you want someone watching your form and your data, that is what coaching is for.
How is this different from coaching?
Coaching is the full system: personalized programming, nutrition, weekly check-in reviews, blood work review, and direct access to Heston, at $299 per month by application. Self-guided is the training program alone, at $39 per month, no application needed.
How do I cancel?
From the Stripe receipt in your email, or write to Heston and it gets done same day. Access runs through the end of the month you already paid for. No phone calls, no retention scripts.
What happens right after I pay?
Your account is created automatically and your access code appears on the next screen. Log in, sign the short program agreement, and start Day 1.