You know exactly what to do. You could write the plan on a napkin right now. And you still haven't done it, because somewhere along the way you turned into a bloke who says he'll start and then doesn't, and every time you do that you lose a bit more respect for yourself. The problem was never the gym or the food. It's you.
Fit in 15 is a commitment to changing that.
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If you're after a program to get shredded in six weeks, this isn't it. There are a thousand of those, you've done three of them, and you're here reading this, so how did they go.
This is about taking control of your life. The training and the food are the tools we use, because your body is the one place you can't lie to yourself about whether you're doing the work. You can tell yourself you're on top of things at work. You can tell yourself things are fine at home. You cannot tell yourself you've been training when you haven't, because you can see it.
So for fifteen weeks you are going to do what you say you'll do. Every day. Whether you feel like it or not, whether it's raining, whether you slept, whether work's a mess. And at the end of it you'll have a hundred and five days of proof that you're a man who follows through, and that proof is worth more than any amount of weight you will drop along the way.
Every man reading this is capable of it. Doesn't matter if you're twenty five or fifty five, doesn't matter if you've never trained a day in your life, doesn't matter what's going on at work or at home or in your head. For every excuse you've got, there are thousands of men who had a harder version of it and did it anyway.
You're not here because you want abs. You might tell yourself that.
You're here because you saw a photo of yourself and didn't recognise the bloke in it. Or because you got out of breath doing something that shouldn't have made you out of breath. Or because your kid asked you to do something and you said you'd do it later, and you both knew why. Or because you're forty and the men around you are starting to look old and you can feel yourself going the same way and you're not ready for that.
Whatever it was, somewhere in there was a moment where you looked at the man you've become and thought, that's not who I am. And you're right, it isn't, but thinking it doesn't fix it.
You pick one fifteen week program. Three, four or five days a week, whichever one you'll honestly do. Every exercise has a video, so there's no standing in the gym guessing. We work out your calorie and macro numbers from your own height and weight, and we redo them every five weeks as you change. You get the app to track it all in one place. There's fifteen questions, one for each week, that'll make you sit with things you've been avoiding. And you are a part of a group of men doing exactly the same thing at exactly the same time.
None of it costs you anything, and none of it gets taken away when the fifteen weeks are done.
Rain, wind, forty degrees, doesn't matter. You go. This one's here to teach you that conditions are never going to be perfect and you go anyway, because every day you spend waiting for the right conditions is a day you've handed control of your life.
You'll have your numbers. Stay inside them and track them every day. Not because eight grams of protein makes a world of difference. Because paying attention to the small stuff every day, when it'd be easier not to, is what separates a man who's in control of his life from a man who's hoping it works out.
The easiest thing on the list and the one most men fail, and it's in here for exactly that reason. If you can't do the easy thing when nobody's checking, you're not going to do the hard thing either.
Three, four or five days, whichever you picked at the start. You don't skip and you don't move it to tomorrow. Rest days are already in the program.
There's a question for every week to sit with for ten minutes a day. They're built to make you look straight at what you've been avoiding. Most men find this the hardest thing on the list, and that should tell you where the actual problem is.
It's you negotiating with yourself. You'll have one and tell yourself it's fine, and it is fine, but you've just practised making a deal with yourself instead of holding the line, and that's the habit that got you here. For fifteen weeks there's no deal to make.
The beer and the feed are how you get away from your own life. That's their real job. Twenty minutes of not thinking about work, the mortgage, the thing you said you'd do and didn't. For fifteen weeks you don't get to leave. You sit with nothing to take the edge off, and somewhere in this challenge you'll find out what you were actually escaping from.
Two more rules. A cold finish on every shower, two minutes of doing something you don't want to do before the day's even started. And ten minutes of reading or listening to something that's worth knowing.
Help one other man in the group each week. Do one deliberately hard thing each week. And work out which of this you're keeping once no one's watching, because that decides whether any of it lasts.
These are all Flex Method clients, across a fair spread of ages. Most of them had barely set foot in a gym when they started.
Photos are real Flex Method clients shared with their permission. What you get out of it depends on what you do, so treat these as what's possible rather than what's promised.
The challenge is free. We coach people for a living, and some of the men who do this might decide they want to do it with us in their corner.
| Free | Coaching | |
|---|---|---|
| Training | One set program, every exercise on video | Written around your gear, your roster, your injuries and your lifts |
| Food | Your macro ranges and how to hit them | A plan built around what you actually eat and who you eat it with |
| Progress | New numbers every five weeks from the calculator | A coach reading your data weekly and changing it the moment it stalls |
| Support | The group, and the other men in your intake | Someone whose job is to tell you the truth about your own numbers |
Most men won't ask for help, because somewhere growing up they were told a real man figures it out himself and asking is for weak people. So they grind away on their own for years and call it independence.
Every man who's good at anything got coached at it. Every athlete you rate, every bloke you know who's built something worth having, not one of them worked it out alone in a shed. They found someone who'd already done it and they paid attention.
Here's what a coach is for. You can see your body in the mirror. You cannot see what's holding you back. A coach reads your numbers every week and tells you the truth about them. He sees the trend go flat. He knows your shoulder plays up on the incline press and writes around it. And he pulls you up when you've decided close enough is close enough and there is no one else in your life who's going to say it to you.
You don't need any of that to do this challenge. You can finish the fifteen weeks on the free program and come out a different man. But if you've already put the work in before and got nowhere, the program was never the thing you were missing.
Work isn't going to calm down. You've been saying that for years and it hasn't happened yet. And the fact that it's the first excuse you reached for is exactly why you need to start today and not when it's convenient, because it is never going to be convenient, and a man who only does things when they're convenient doesn't get to decide what his life looks like.
Take the three day program. It's built for exactly that. Start with the walk. Half the group started further back than you. Have a word with your doctor first if there's anything going on, then tell us so we know to keep an eye out.
A messy week is fine. The rest days are already written in, the thirty minutes outside fits around almost anything, and every man we have ever coached had a week that got in the way. The exercises are a different question and I'll be straight about it. These are set programs. They aren't written around your shoulder or your equipment, and if you look at one and don't believe you can run it as written, that's a conversation about a program built for you instead. That one isn't free, and the free version doesn't pretend to be it.
Take the five day program then. But fifteen weeks of never missing is a different thing to six weeks of going hard, and if you're telling me it looks easy, you're the one who's gone by week seven. Come back on day one hundred and five and tell me how easy it was. I'll shake your hand.
There's no card, no trial and no auto renewal. We coach people for a living, and a lot of men can't afford a coach, or don't want one, or haven't got a single person around them doing any of this, and this is for them. Nobody here is obliged to buy anything and you'll still have the program and the numbers and the group if you never do. Make no mistake though, there is a cost. It just isn't money.
Fifteen weeks is going to pass whether you start or not. The only question is what you've got at the end of it.
Do this for a hundred and five days and you will be a different man. Not because you dropped weight, though you will. Because you'll have a hundred and five days of proof that you do what you say you'll do, and no one can take that off you. You will walk into a room differently. You will talk to people differently. You'll stop apologising for taking up space.
And it will show up at work, and at home, and in every other part of your life. A man who can control what he eats and when he trains and whether he gets out of bed can control a hell of a lot more than that.
You start the day you join. Enter the Skool community, watch the video, pick a program and download the training app.
The programs are written for a gym, so a gym is the short answer. The thirty minutes outside needs nothing except a pair of shoes. If you're training at home with a couple of dumbbells, our coaches can build a custom program around what you have, should you wish to pursue that option.
Thirty minutes outside every day, and then three to five sessions a week at forty five to sixty minutes depending which program you pick.
Start on the three day program. We've got men in their sixties doing this and the whole thing scales. Have a chat with your doctor before you start if you've got anything going on medically.
You post one when you start and one at weeks five, ten and fifteen. Four in total rather than daily. Wear whatever you're comfortable in, because it's the comparison that does the job rather than how much skin is showing. It's not an obligation, but the accountability buy in is worth overcoming the discomfort of sharing your before photo.
You can stay in the group, go round again with the next intake, or take coaching. All three are fine by us.
Koben Moore, Flex Method
Nothing to pay, and no excuse left.
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