ON-DEMAND WORKOUT BLUEPRINTS
Instant downloadable 12-week training blocks designed entirely by JF Coaching. Professional, periodised commercial gym programs, exercise video tutorials, and progressive overload tracking modules without ongoing subscription contracts.
Choose a focus. Follow the plan. Track progress.
These are proven 12-week plans you can start today.
Choose your focus, follow the weekly sessions, and use built-in progress markers to keep you moving forward. They’re ideal if you want structure without the cost of 1:1 coaching and when you’re happy to apply the plan as-is.
All 12-week workout programs are designed by Jake Farrugia and delivered exclusively through everfit -
NO SUBSCRIPTION FEES | ONE-OFF PAYMENT
After checkout, you will receive an instant link to create your account and log into the JF Coaching custom app training portal.
12-Week Beginner Strength Blueprint
$99 One-Off Payment
Perfect for anyone completely new to lifting weights or kickstarting their health journey. This program strips away the fitness noise, focusing entirely on developing whole-body power and building a rock-solid movement foundation.
-
3 structural sessions per week
-
Focus on fundamental movements
-
Completely beginner-friendly
-
Builds whole-body strength tone
-
Delivered directly via Everfit app
12-Week Lean Muscle Builder
$99 One-Off Payment
An intermediate lifting block engineered to maximise muscle hypertrophy through strict progressive overload volume. Features a calculated mid-block deload phase before aggressively scaling training volume and intensity in the final six weeks.
-
3 high-yield lifting days per week
-
Calculated mid-block deload week
-
Advanced training volume scales
-
Optimised for commercial gyms
-
Delivered directly via Everfit app
12-Week Hybrid Foundations Track
$99 One-Off Payment
Your entry path into hybrid training. This block smoothly transitions you away from generic workout routines, introducing beginner-friendly strength, conditioning, and cardio splits that build a resilient engine and safely increase your heart rate threshold.
-
4 dynamic sessions per week
-
Strength, conditioning & cardio
-
Beginner-friendly hybrid splits
-
Builds a strong, resilient engine
-
Delivered directly via Everfit app
12-Week Hybrid Performance Advanced
$99 One-Off Payment
An elite, sports-science training block engineered strictly for seasoned lifters and endurance athletes. Features complex movement progressions, high-volume compound sets, and intense conditioning cycles designed to drop your race day splits and build serious speed.
-
5 high-intensity sessions per week
-
x2 strength, x2 conditioning, x1 cardio
-
Complex movement progressions
-
Advanced compromised run targets
EVERY BLUEPRINT INCLUDES COMPLETE PORTAL ACCESS
3 full months of expertly structured, week-by-week progressive programming.
Trapped in a crowded commercial gym? Easily swap out exercises inside the portal if equipment is busy or unavailable.
Track your lifting volume milestones, metrics, and pacing graphs autonomously inside your user profile.
Full structural mobility guidance blocks built into sessions to keep your joints completely injury-free.
Instant access (start today)
Are pre-made programs right for you?
Perfect if you...
Want a clear plan to follow for 12 weeks
Have a decent training base and can train consistently
Prefer structure over choosing exercises daily
Don’t need weekly adjustments or technique coaching
Better to choose tailored / in-person if you…
Have pain, recurring injuries, or movement limitations
Need accountability to stay consistent
Want the plan adjusted around your schedule/equipment
Want faster progress with guidance