Custom hypertrophy coaching
Custom hypertrophy programs for people with jobs, kids, and thirty to sixty minutes to train. Built around your schedule, your body, and the equipment you've got — not pulled off a shelf.
Built by a coach with twenty years in the sport, eleven of them as Sweden's national-team powerlifting coach — and a master's in exercise science. See the powerlifting side.
The method
Four principles behind every program — and why they work when time is short.
A muscle stays primed to grow for roughly a day or two after you train it. Three short full-body sessions a week put you inside that window far more often than one long session does. The rate of growth comes from how often you train a muscle — not from how long you stay in the gym.
Within a session, returns drop off fast: the first sets of an exercise buy most of the growth on offer, and each one after that buys less while costing more recovery. So the week's sets get spread out rather than stacked — two to three sets per muscle per session, two to three times a week, captures the large majority of what's achievable per hour you invest.
No single exercise trains a whole muscle. The best current model is that the body recruits fibres according to leverage, so each movement reaches only part of the muscle — which makes variety coverage, not decoration. It is also why your program leans on exercises that load a muscle in its stretched position, one of the better-supported findings of recent years.
Tension on a recruited fibre is the proximate stimulus for growth, and every choice in the program is a lever for producing it: stable exercises, enough rest between sets, unilateral variants where they earn their place, and low-to-moderate reps taken close to failure. Higher reps build muscle too — they just cost far more fatigue for the same result, and fatigue is the thing you can least afford.
What you get
One price, one program, built for you personally — and everything you need to run it.
I read your answers on schedule, experience, and equipment, and build the sessions around them — thirty, forty, sixty, or ninety minutes, structured the way that suits you.
Your exercises, sets, reps, rest, and coaching cues, with logging built in: targets to beat, PR badges, progress charts, a rest timer. Add it to your home screen and it runs like any other app.
When I adjust your program, you open the same app, see what changed, and keep all your logged history.
Short reads inside the app on the science and nutrition behind what you're doing — so you understand the why, not just the what.
How it works
A short form: what you're training for, your schedule, and the equipment you have. No payment at this stage.
I confirm the price and send the full intake questionnaire. You pay when you're ready to start.
Within five working days your program arrives as your own app. Log your sessions, watch the numbers move, and tell me when something needs adjusting.
Custom hypertrophy program
One-time — $180
Prices in USD, the same as the book. Want your program adjusted month to month instead of a one-off build? Say so in the form and I'll quote you.
About
I'm Oscar. I hold a master's in exercise science and physiology, and I've spent twenty years in the sport — eleven of them as Sweden's national-team powerlifting coach, with thirty-five international championships coached. I've worked with complete beginners and with lifters on the world stage.
I build every program myself. Nothing here is automated or outsourced.
I'm also a parent who trains in the gaps between work and family, which is exactly who I build these programs for. I live the same constraint.
The competitive side of my coaching, the Game Day Coaching book and the seminars all live on the main page.
FAQ
Tell me what you have — full gym, home rack, or minimal kit — and I build around it. The program fits your equipment, not the other way round.
Twice a week still makes meaningful progress — three is better, but life comes first. If two is what you've got, I build the best possible program around that and we optimise within your constraints.
No. The custom program is a one-time build, and it's yours to keep running.
If you'd rather have your program adjusted month to month as your logged sessions come in, that's ongoing coaching and it's priced separately. Mention it in the application and I'll quote you.
I include general dietary and supplement guidelines to support your training. I don't offer full macro breakdowns or meal planning — the focus here is your program.
It's built from your answers, but your first few weeks tell us more than any questionnaire can. That's what the updates are for: we adjust as your logged sessions come in.
Probably not this page. If you're competing, or want to, the one-to-one coaching on the main page is built around your meet calendar instead. Same application form either way — just say which you're after.