Ten weeks. Four sessions. One Saturday run. The plan I built for myself as a full-time tradie, and the same plan I'll hand you on Monday.
I wrote this program for myself first. A full-time tradie who still wants to lift, still wants to run, still wants to look after his body. If that's you, you're in the right place.
A structured block 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 week. New top sets on bench, shoulder press and your main pull. You finish with numbers to beat.
Four gym sessions a week, 45–60 minutes each. Set and rep prescriptions for every lift, every week.
Push. Legs. Pull. Shoulders + Abs. Each session a pool of ten exercises. Pick six to eight per workout. No squats, no deadlifts.
One run a week. 8km to 10km, getting steadily quicker, with no intervals to cook your legs before Monday.
Calorie targets, macro splits, and a default day that actually fits a tradie's schedule. From 5:30am oats to dinner after the gym.
The rules that make the training work. When to push, when to back off, what to do when you're cooked from site.
Foundation, Build, Peak & Test. Loads climb each phase. Week 10 is a deload and a test of where ten weeks got you.
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 the Push session. Ten weeks later you've run a full training block and tested where it got you.
Take the PDF and run the same program I do, or run it alongside me. Weekly calls, custom programming, direct access.
Or DM me if you'd rather chat first.
Yes. The program assumes you know the main movements. Bench, shoulder press, row, pull-up, leg press. 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 8–10km. 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.
Same 10-week method, two delivery modes. The PDF (A$149) is fully self-led. Every set, every rep, every meal target written out. The coaching tier (A$795) runs the same method with me: weekly Zoom or phone calls, programming and calories tailored to your goal (build mass, build lean, or lose fat), and direct WhatsApp access. The PDF is for people who want a plan and will follow it. The coaching is for people who want a plan plus the accountability and adjustments that come with weekly contact. Coaching is application-only. Book a 15-min fit call first so we can check alignment before you commit.
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.
Take my plan and run it solo, or run it with me 1:1. Either way, the next ten weeks happen whether you train through them or not.
This program is how I train. Same sessions. Same numbers. Same Saturday run. I've been playing football since I was a kid and on the tools as a tradesman for over ten years. Between sport and physical work, fitness was never something I had to think about. It just came with the day.
Then I got older, and the things that used to work stopped working. I had to actually pay attention. To what I lifted, what I ate, how I recovered. I had to figure out what works for me, in my body, on my schedule. Not what works for some twenty-two-year-old on Instagram with no job and three hours a day to train.
I'm single, so my weeks aren't packed with family the way some are. But training and eating well still don't happen by accident. You have to choose it. I choose it because it matters. When you feel healthy, when you eat well, when you train hard, every other part of your life gets easier. Work, sleep, mood, the lot. Health is the foundation. Everything else sits on top.
The Nield Method is everything I've worked out over the years, packaged into a ten-week program. It's the plan I run on myself. If you want to do what I do, you can have it.
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.
Early starts, 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 early starts and a 10am lunch. 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 gets longer and quicker. 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 sets on bench, shoulder press and your main pull. Finish with numbers to beat.
Set and rep tables for every lift, every week.
Push, Legs, Pull, Shoulders + Abs. Pool of ten exercises per session, pick six to eight.
8km to 10km, getting steadily quicker. No intervals.
Calories, macros, and a default day that survives a real workweek.
Rules for training on top of a full work day.
Foundation, Build, Peak & Test. Loads climb each phase.
The questions I've been asked a hundred times, answered clearly.
Run it again next year. The file doesn't expire.
Same 10-week method. Your choice of delivery.
Or DM me if you'd rather chat first.
Same 10-week method either way. The PDF is instant. Coaching is application-only and capped. Book a 15-min fit call to apply.
If you're not sure which is right for you, or you just want to chat about whether the program fits your situation. Hit me up direct.
What you get:
Secure checkout via Stripe. Card, Apple Pay, Google Pay or Link. Australian Consumer Law rights apply.
What's included:
Limited intake. 15-min fit call to check alignment, then I'll send a Stripe invoice for the program. Prefer to chat first? DM me on Instagram.
The important bits. What you're buying, how your data is handled, the health disclaimer, and what happens if something needs refunding. Read what applies to you.
These terms form a legal agreement between you and Chris Nield trading as Nield Method (ABN 60 878 341 610) in relation to products purchased through nieldmethod.com. By purchasing a product, you agree to these terms.
The PDF is delivered immediately on successful payment via the email address you supply at checkout. Coaching begins on a mutually agreed start date following payment of the coaching fee.
All program content. The PDF, coaching materials, programming, written and video content. Remains the intellectual property of Chris Nield. Purchase grants you a non-transferable personal licence to use the content for your own training. You may not copy, distribute, publicly share, modify, or create derivative works.
The coaching tier is application-only and subject to acceptance. Chris Nield reserves the right to decline any applicant. Coaching clients agree to engage in good faith, attend scheduled calls, and complete check-ins honestly.
To the fullest extent permitted by law, Chris Nield's liability arising out of or in connection with these terms is limited to the amount you paid for the product. Nothing in these terms excludes, restricts, or modifies any consumer rights or guarantees you have under the Australian Consumer Law (Schedule 2 of the Competition and Consumer Act 2010 (Cth)).
These terms are governed by the laws of Queensland, Australia. Any dispute arising from these terms will be heard in the courts of Queensland, Australia.
Questions about these terms: chrisnield@outlook.com.au.
This policy explains how Chris Nield trading as Nield Method (ABN 60 878 341 610) collects, uses, and protects your personal information. We comply with the Australian Privacy Act 1988 and the Australian Privacy Principles.
We do not sell your data and we do not share it for marketing purposes with any third party not listed above.
You can request access to, correction of, or deletion of the personal information we hold about you. Email chrisnield@outlook.com.au with the subject "Privacy request".
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Data is stored on systems operated by reputable third-party providers (Stripe, Cloudflare, Microsoft). We take reasonable steps to protect your information but cannot guarantee absolute security of information transmitted over the internet.
Privacy questions: chrisnield@outlook.com.au.
The Nield Method is an educational fitness and nutrition program for general information purposes only. It is not medical, nutritional, or psychological advice. Chris Nield is not a registered medical practitioner, dietitian, physiotherapist, or psychologist.
Outcomes depend on factors including (but not limited to) your starting fitness level, genetics, sleep, stress, consistency, nutrition, and adherence. No specific outcome. Strength gain, body composition change, weight loss, or otherwise. Is guaranteed.
Calorie targets and meal frameworks provided in the program are general guidance only. For personalised nutritional advice, particularly if you have diabetes, an eating disorder history, are pregnant, breastfeeding, or have any medical condition. Consult a qualified dietitian or doctor.
To the fullest extent permitted by law, Chris Nield is not liable for any injury, illness, loss, or damages arising from your use of this program. Nothing in this disclaimer excludes, restricts, or modifies consumer guarantees that apply under the Australian Consumer Law.
The PDF is a digital product delivered immediately on payment. Once delivered, the file cannot be returned, and for this reason all PDF sales are final, except where required by Australian Consumer Law.
If the file you receive is faulty, corrupted, or materially different from what was advertised, contact chrisnield@outlook.com.au within 14 days of purchase and we will resolve it (replacement, repair, or refund as appropriate).
Nothing in this policy limits your rights under Australian Consumer Law. You are entitled to a remedy (refund, replacement, or repair) where there has been a major failure with the product or service, regardless of the terms above.
Email chrisnield@outlook.com.au with your order email address and a brief description of the issue. Refund requests are typically acknowledged within 2 business days.
Your 10-week program is ready to download. Save it to your phone, print it for the gym bag, and open Week 1, Push session. First thing Monday morning.
Train hard. Eat real food. Show up Monday.
Chris