Ten weeks of structured gym and nutrition, written for people with full-time jobs and families. One PDF. One price. Keep it for life.
I'm a full-time carpenter. I built this program because none of the others fit around a real job. If that sounds familiar, you're in the right place.
A structured progression built the way serious training actually works — not the way Instagram pretends it does.
Moderate loads, moderate reps. Grooving the movements. Should feel like you could do a fourth session. That's the plan — don't chase it.
Loads climb, reps drop on the main lifts. Accessories stay in hypertrophy range. This is where strength gains get noticeable.
Heaviest loads of the block. Week 10 is a planned deload and a test — new top set on squat, bench, and deadlift.
Four gym sessions a week, 45–60 minutes each. Set and rep prescriptions for every lift, every week.
Upper A, Lower A, Upper B, Lower B. Every exercise, every role, every technique note.
A 10-week run progression that keeps your aerobic base without blowing up your lifting recovery.
Calorie targets, macro splits, and how a tradie actually eats — from pre-shift breakfast to pre-bed feed.
The rules that make the training work. When to push, when to back off, what to do when you're cooked from site.
What to log each session, each week. How to read the signal from the noise and know it's working.
The questions I've been asked a hundred times, answered clearly. So you know what to do when life gets in the way.
Downloadable PDF. Print it, read it on your phone, run it again next year. No subscription, no expiry.
Secure checkout. Card or Apple Pay. Takes a minute. No account to create, no subscription to manage.
Instant download, and the file lands in your inbox. Read on your phone, print it for the gym bag, keep it forever.
Open the PDF, go to Week 1, do Upper A. Ten weeks later, you'll have run a full training block with your new numbers.
No subscription. No intake. No cohort to wait for. Pay once, download, start.
Yes. The program is written for people who know the main compounds — squat, bench, deadlift, overhead press, row, pull-up. If you've never held a barbell, start with a coach in person and come back when you're ready.
A regular gym membership covers it. You need a barbell, dumbbells, and a pull-up bar. Most commercial gyms tick all three.
Four gym sessions at 45–60 minutes each, plus one Saturday run of 20–60 minutes. About five hours in total. If you can't carve out five hours a week, the program won't deliver — no program will.
Yes. Calorie targets, macro splits, food principles, and a tradie-friendly meal framework. It's a framework, not a rigid meal plan — so it survives contact with real life.
No. This is a self-guided PDF — that's why it's A$69 instead of hundreds of dollars for one-to-one coaching. If you want coaching, message me directly and we'll talk.
Digital downloads are generally non-refundable once the file has been delivered. If something goes wrong on my end — corrupted file, wrong version, charged twice — message me and I'll sort it. Australian Consumer Law rights apply.
Yes. The file is yours forever. Take a week off after week 10, then restart using your new numbers. Most people get 2–3 full cycles out of this before they need a different stimulus.
One-off A$69. Instant download. Keep it forever. No subscriptions, no renewals, no catches.
For years I tried every training program the internet had to offer. I'd start hot, drop off within a month, and start again six weeks later. The cycle you probably know too well.
The problem was never the training. It was that every program assumed I had 90 minutes, a home gym, and no job. I had a 4:30am start, a fourteen-hour day, and a family at home. None of it fit.
So I built my own system — one that flexed around long days on site, that actually worked with a lunchbox, and that didn't collapse when a job ran late. It took me years to get it right. Then other tradies started asking how I trained. Then their mates asked. Now it's a program.
The Nield Method is everything I figured out, packaged into a ten-week program for anyone with a real job and a real schedule. One file, one price, yours forever.
The best program is the one you'll actually do. I'd rather give you a plan you'll stick to for ten weeks than the perfect plan you'll quit in three.
No fads. No bro-science. Programming grounded in how people actually adapt, get stronger, and get leaner.
Kids, jobs, long days, takeaway Friday — all of it is a feature of your life, not an obstacle to work around.
Four gym sessions a week. One Saturday run. Two rest days. Nutrition built around site lunches and smoko. Here's exactly what you're getting.
Moderate loads, moderate reps. Groove the movements. Nutrition targets introduced. The phase that feels too easy — that's the point. Build the pattern first, push later.
Loads climb. Reps drop on the main lifts. Accessories stay in hypertrophy range. Saturday run adds interval work. This is where strength gains get noticeable.
Heaviest loads of the block on weeks 8 and 9. Week 10 is a planned deload and a test week — new top set on squat, bench, and deadlift. Finish with numbers to beat.
Set and rep tables for every lift, every week.
Upper A, Lower A, Upper B, Lower B. Exercises + roles + cues.
Week-by-week run progression from 20 to 60 minutes.
Calories, macros, and the tradie eating schedule.
Rules for training on top of a full work day.
What to log. How to know it's working.
The questions I've been asked a hundred times, answered clearly.
Run it again next year. The file doesn't expire.
Practical writing from someone who trains after a full day on the tools. Updated weekly.
Secure checkout. Card, Apple Pay, Google Pay, or PayPal. The PDF lands in your inbox the moment payment clears. No account, no subscription, no follow-up sales calls.
Before you buy — or if you just want to chat about whether the program fits your situation — hit me up direct.
Looking for one-to-one coaching? Message me directly — that's a separate conversation.
What you get:
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