Train smart. Stay strong.
Lean, strong & simple.
Complete training and nutrition plans for busy UK adults who want to lose fat, build muscle and look athletic, without extreme diets or 2-hour gym sessions.
- 3 sessions a week
- Normal supermarket food
- Every step written out
Why PQFit
No hype. Just a plan that works.
Show the working
Every plan explains why it works, using published sports-science guidance. No “fat-burning” foods, no detoxes.
Built for UK life
Grams and kilos, supermarket foods and sessions that fit around work and family.
Complete systems
Schedules, progression rules, exercise swaps, nutrition setup and trackers. Not a PDF of tips.
Flagship programme
Lean Start: 8 weeks to a leaner, stronger you
A 3-day-a-week gym programme for beginners and returners, with the nutrition setup to go with it.
- Two full-body workouts, every set, rep and rest written out
- Clear progression rules so you know exactly when to add weight
- Exercise swaps for busy gyms or niggly joints
- Calorie and protein setup with worked examples, plus a no-counting option
- Weekly check-ins and a tracker spreadsheet
Gym · 3 days a week · Beginner to early intermediate
Free starter plan
Not ready to buy? Start free.
Get week 1 of Lean Start, a one-page protein guide and a beginner's gym checklist, free by email.