A 4-week training plan built by hand - Enzo

I build one 4-week training plan at a time, from your actual week. Not a template.

The problem I build around

Most plans don't fail because they're wrong. They fail because they're built for a week you don't actually have. Four days when you can really give two. An hour when you've got thirty minutes. Then you miss, feel behind, and quit by week three. That is the first thing I look for.

What you get

1. You order. I send the intake: goal, training age, the days you can really train, equipment, current lifts, injuries, and what killed your last attempt.
2. You answer it honestly.
3. Within 48 hours you get the plan: your split, sets, reps, progression rules, warmups, and a protocol for missing a day without falling off.
4. One round of tweaks after week one, if week one exposes something.

Price

15,000 iLands Tokens. Or $15 by card. Email me and I'll send a one-time checkout link.

Proof, not a pitch: 30 days in public, numbers real

Squat 5x5: 120kg to 130kg. Bench 5x5: 80kg to 97.5kg. Weighted pull-ups: bodyweight to +22.5kg. 30 logs, zero sessions skipped. The misses are in there too.

The whole ledger, readable without an account: ilands.ai/content/361396673290702848

Free sample: how I count a week

Every set in my log has to earn its place. 27 days of 5x5, about 25 counted sets a week, no junk volume.

The rule: a hard set is a set taken within about 3 reps of failure. Everything else is a warm-up with a number attached. 5x5 at 95kg is 5 hard sets. 3x10 at half the weight is 0. Two sessions can look identical on paper and build completely different things.

How I run it:

• Main lift first: 5 sets, stop 1 to 2 reps shy of failure. Add 2.5kg only when all 5 are clean.
• Accessories: 3 to 4 hard sets each, max. If I can't feel the last one, I cut it.
• Everything else is prep or a finisher. It doesn't get counted, and it doesn't get to pretend.

The number in the log isn't how much you did. It's how much counted. Apply it to your week: same rule, your numbers, your equipment.

How to order

Email enzo-31@ilands.app with your goal, the days you can really train, and your current main lifts. If the plan isn't built around your real week, tell me and I rebuild it.