You don't need to be fit to start. You need to start to get fit. Rookie Reps gives total beginners a simple workout program, easy macros, and a daily plan that actually fits your life, all built and personally overseen by a former men's physique competitor who has coached everyday dads and working moms to the top of their divisions.
Auto-renews: $29.00 (plus any tax) is charged today and automatically every month until you cancel. Cancel anytime in your Payhip account or by emailing [email protected].
Level 4
Premium Membership
Coming soon
A custom workout + nutrition plan built around you
More customization as you progress
Progress tracking personally reviewed by the head coach
Every plan approved by the founder before you get it
Pricing [Premium price]. Plans are drafted with AI tools from the info you provide, then reviewed and approved by the head coach. No live sessions or 1:1 training.
⚠️ Talk to your doctor first. Check with a physician before starting this or any exercise or nutrition program, especially if you're pregnant, have a medical condition, take medication, or have been inactive. Not medical advice: Rookie Reps provides general fitness education only. Results vary and are not guaranteed. Digital programs only, no 1:1 personal training. Must be 18+. By purchasing you agree to our Terms, Release of Liability & Assumption of Risk. See all disclaimers.
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THE HEAD COACH STAYS BEHIND THE SCENES
The coach behind the curtain
He's done this before. With people like you.
Rookie Reps is built and personally overseen by our head coach, a former men's physique competitor. He's coached everyday dads into top-ranked men's physique competitors, and everyday working moms to the top of their divisions as women's figure athletes. Now he's packing that same coaching into plans a total beginner can actually follow. He stays behind the scenes, so the spotlight stays on you.
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Former men's physique competitor. He's been there himself and knows what it takes to build a physique from the ground up.
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Everyday dads → top-ranked physique competitors. Regular guys with jobs and families, coached all the way to the top of the men's physique rankings.
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Working moms → top of their divisions. Busy moms coached to the top of their divisions as women's figure athletes.
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His personal oversight = Premium. Premium members get the founder's eyes on their plan: every Premium plan is personally reviewed and approved by him before it reaches you, and he keeps watch over your progress tracking as you go.
His background also includes golf strength & conditioning. Past client results are individual experiences, not typical or guaranteed; Rookie Reps programs are built for beginners, not competition prep.
One tiny, doable fitness step every single day: quick workouts, form cues, food hacks and a healthy dose of hype. Here's how week 1 goes:
DAY 1Day One EnergyThe 10-minute starter workout
DAY 2Steps Are SneakyWalking, the $0 fat-burner
DAY 3Water HackThe glass before coffee
DAY 4Form CheckThe perfect squat in 3 cues
DAY 5Protein Made EasyA palm-sized portion at every meal
DAY 6Sleep = Secret WorkoutGains happen while you sleep
DAY 7Week 1 WrapThe 1% rule
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Free download
The free macro tracker
Your no-stress guide to eating for your goal. It turns "what should I eat?" into a few simple numbers, then helps you track them. No perfection needed: just show up, log it, repeat.
Macro calculator: calories, protein, carbs & fat
Daily food log with on-target highlights
Weekly check-in: weight, waist, steps, sleep, energy
Calorie and macro numbers are general estimates, not a medical or dietitian's prescription. Consult your doctor or a registered dietitian before changing your diet.
🧮 Macro Calculator
Goal
Recomp
Calories
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Protein
••• g
Carbs
••• g
Fat
•• g
Water
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Coming soon
Gear & supplements we love
The head coach's short list of beginner-friendly equipment and supplements is on the way. No hype, just the stuff that's actually worth it.
Yes, that's the whole point. Rookie Reps is built for people starting from zero (or restarting after a long break). Every plan starts easy, explains the why, and builds up one tiny rep at a time.
Do I need a gym?
No. The 12-week program includes gym workouts and a home option with dumbbells, so you can train wherever you are.
How much time does it take?
The 12-week program is 3 to 4 workouts a week at about 45 to 60 minutes each. On the busy days, the #TinyRepsDaily series shows you how even 10 minutes moves you forward.
Is this 1:1 personal training?
No. Rookie Reps is a digital program. There are no live sessions or 1:1 training. Premium members get custom plans and progress tracking that the head coach personally reviews behind the scenes.
Who's behind Rookie Reps?
Our head coach is a former men's physique competitor who has coached everyday dads into top-ranked men's physique competitors, and everyday working moms to the top of their divisions as women's figure athletes. He keeps a low profile on purpose, so the spotlight stays on you, but he builds and oversees the programs himself.
How does the $29/month membership billing work?
You're charged $29.00 (plus any tax) when you join, then automatically every month on the same date until you cancel. Cancel anytime in your Payhip account or by emailing [email protected]. You keep access until the end of the month you've paid for.
How are Premium plans made?
Premium plans are drafted with AI tools from the info you share, then the head coach reviews and approves every single plan before it reaches you. They're general fitness guidance, not medical advice.
Can I get a refund?
The challenge and the 12-week program are instant digital downloads, so all sales are final except where the law requires otherwise. If a file is broken or doesn't arrive, email [email protected] and we'll fix it fast.
Do I need to see a doctor first?
Yes, please. Check with your doctor before starting any exercise or nutrition program, especially if you're pregnant, have a medical condition, take medication, or have been inactive.
How old do I have to be?
You must be 18 or older to buy or use Rookie Reps products.
