WELCOME TO THE TEAM

Your first week, step by step.

Everything you need to get set up, train with confidence, and get help fast. Keep this page handy. It takes about 5 minutes to read.

Coach Tyler Bennett, NASM CPT · BennettFit365, Ashland, OR

Get set up (about 10 minutes)

Do these once, right after checkout. Your program is ready the moment you finish.

Create your login 1 min

Right after checkout you’ll see “Create your login.” Use the same email you paid with and choose a password. From then on, you log in from any phone or computer.

Tell me about you 3 min

Your goal, experience, schedule, session length, the equipment you have, and any injuries. Your program is built from these answers, so be honest about injuries and equipment.

Health screening and waiver 2 min

Eight quick health questions, then you e-sign the waiver. A “yes” doesn’t disqualify you. It means check with your doctor before you start.

Put the app on your home screen 1 min

iPhone: in Safari, tap Share, then Add to Home Screen. Android: in Chrome, tap the ⋮ menu, then Add to Home screen. Now it opens like an app, one tap away.

Your first week

Week 1 is about learning the movements and finding your weights, not crushing yourself.

Day 1

First workout. Open Today. Do the warm-up, tap Watch before each new exercise, and write down the weight you use. Tap Mark workout complete at the end.

Rest days

The app shows a rest day. Walk, stretch, hydrate, and sleep. Recovery is when you get stronger.

Days 2–3

Your next workouts. Same routine: warm up, watch, log your weights. Check the Week tab to see what’s coming.

Friday

Coached members: send your first check-in from the Check-in tab. It takes 2 minutes and I reply personally.

Week 2

Same exercises, now beat week 1: a little more weight or one more rep. That’s how progress happens.

How heavy should I go?

Pick a weight where the last 1–2 reps of each set are hard but your form stays clean. If you finish every rep with plenty left, go heavier next set. If your form breaks, go lighter.

How to read your workout

Every workout follows the same layout, so it’s easy to follow once you’ve seen it.

Block 1 of 3 · Hypertrophy · Week 2 of 4Lower Body A

Warm-up

2–3 minutes of easy cardio, 3 mobility and activation moves, then 2 lighter ramp-up sets of your first lift.

Main work

Front Squat4 × 8–10▶ Watch

Barbell RDL4 × 8–10▶ Watch

Rest 75–90 seconds.

Accessories

Dumbbell Step Down3 × 10–12▶ Watch

4 × 8–104 sets of 8 to 10 reps. Rest, then repeat.

A1 + A2A superset: do A1, then A2, then rest. German Volume Training uses this for 10 × 10.

Tempo“Lower for 4 seconds” means a slow, controlled lowering. It’s part of the program.

▶ WatchA short demo of me doing the exercise. Watch it before your first set.

The app’s tabs

Today: today’s workout
Week: your schedule and what’s done
Program: your training blocks and progress
Check-in: your Friday check-in (Coached)
Profile: your plan, account, and follow-along workouts

Need to change something?

New schedule, less time, new equipment, or an injury? Go to Profile → Edit and update it. Your program rebuilds around the change. Not sure what to change? Text me.

How your program progresses

Your program runs in training blocks of 3–6 weeks. Each block uses a different method so your body keeps adapting.

Example: Muscle Gain, 45-minute sessions

Hypertrophy4 weeksGerman Volume Training4 weeks5 × 5 Strength4 weeksDeload1 lighter week

Same exercises all block: so you can add weight or reps each week.
Week 1 of a block: learn the moves and find your weights.
Last week of a block: go for your best numbers.
Deload week: lighter on purpose. You come back stronger.

Weekly check-ins (Coached plan)

Every Friday you’ll see a reminder in the app. It takes 2 minutes and it’s where I coach you personally.

What I’ll ask

Workouts completed, bodyweight (optional), energy, sleep and nutrition (1–10), any pain, your wins, what was hard, and your questions.

I read every one and reply by email, usually within a day, with a specific adjustment for the next week. On the Self-Guided plan? You can upgrade anytime. Just text me.

Get help anytime

You’re never on your own. Here’s the fastest way to fix the common stuff.

Forgot your password

On the log in page, tap “Forgot password?” and I’ll send you a reset link.

New phone or a different computer

Just log in with your email and password. Your program and progress are saved to your account.

Something hurts

Stop that exercise. Skip it or swap it, then text me. If it’s an ongoing issue, add it in Profile → Edit so your program works around it.

Billing or canceling

Text or email me and I’ll take care of it the same day. No hoops, no fees.

Do I need a gym?

No. Your program only uses the equipment you told me you have, even if that’s nothing. Mini bands are a great cheap add.

What if I miss a workout?

Pick up where you left off. One missed day changes nothing. A consistent month changes a lot.

Can I do more than my program?

Walking, hiking and sports are great. Extra hard lifting on top of your program usually slows progress, so ask me first.

Can I share my login?

Your account is just for you. Your program, waiver and progress are personal to you.

Ready? Your first workout is waiting.

Questions anytime: text (541) 499-3996 or email Bennettfit365@gmail.com.