The 4 Week Framework
A Repeatable Workout System Built for Neurodivergent Brains
The online program for people who need structure without pressure when it comes to fitness.
Why I Created the 4-Week Framework
I'm Rhiannon, an autistic and ADHD personal trainer who struggled for years with traditional workout plans. They were either too rigid (causing burnout) or too vague (leading to decision paralysis).
I tried following "12-week transformation programs" that left me exhausted by week three. I downloaded apps that gave me endless choices, which only made my executive dysfunction worse. I watched YouTube workout videos that never built into anything progressive.
The 4-Week Framework is what I wish I had when I started—a structured plan that removes decision fatigue while being flexible enough to work with unpredictable energy levels and executive function challenges.
This isn't just a workout plan. It's a sustainable system designed specifically for neurodivergent brains.
Why Most Workout Plans Fail Neurodivergent People
Most workout plans are built around short-term promises: the "4-week shred," the "8-week blast," the "12-week transformation." They sound good, but they're not designed for real life, and they're definitely not designed for brains like ours.
❌ Traditional plans assume:
You have consistent energy levels every day
Decision-making is easy for you
Rigid schedules work with your life
You can "push through" when overwhelmed
Transformation happens in 8-12 weeks, then... nothing
✅ The 4-Week Framework is different because:
It adapts to fluctuating energy and executive function
It eliminates decision fatigue (every workout is planned for you)
It's structured but flexible
It prioritises sustainability over intensity
It's designed to be repeated infinitely—no "what's next?" anxiety
As an autistic and ADHD trainer, my neurodivergence directly shapes how I design programs. I don't just understand these challenges theoretically—I live them.
What's Included in Your 4-Week Framework
4 Weeks of Custom-Built Workouts
3-4 workouts per week (you choose frequency based on your energy)
30-45 minutes per session (adaptable to shorter or longer depending on your capacity that day)
Progressive programming that builds strength without burnout
Visual exercise guides with clear photos and written descriptions
Alternative exercises for different equipment access or sensory needs
Personalised for YOUR Needs
Before creating your Framework, I ask about your:
Equipment access (gym/home/both)
Energy levels and schedule patterns
Sensory sensitivities and triggers
Movement experience and confidence level
Specific goals (strength, mood, confidence, mobility)
Your Framework is built specifically for YOU—not a one-size-fits-all template downloaded by thousands.
Lifetime Access & Repeatability
Keep it forever - This is yours to use as many times as you want
No expiration date - Work through it at your own pace
Infinitely repeatable - Once you complete 4 weeks, start again or request a new progressive block
No subscription - One payment, lifetime access
Neurodivergent-Friendly Design
Decision-free workouts - Log in, see what to do, do it. No guessing, no overwhelm
Sensory considerations built into every workout - Sensory-friendly modifications included
Executive function support - Structured enough to reduce overwhelm, flexible enough to adapt
Energy-based modifications - Options for high-energy and low-energy days
Visual + written instructions - Not everyone processes text the same way
What You DON'T Get:
❌ Daily check-ins or accountability
❌ Form checks or video reviews
❌ Ongoing 1:1 support after purchase
If you need those things, consider personal training or the Confidence Starter Package instead.
Investment: £80 (One-Time Payment)
✅ No subscription
✅ No hidden fees
✅ No recurring charges
✅ Payment plans available (email to arrange)
How the 4-Week Framework Actually Works
Week 1: Foundation Building
Start with movement patterns that feel manageable. No pressure to be perfect—just show up and follow the plan. The Framework uses strategies that work even when motivation is low, so you can build consistency without relying on willpower alone.
Week 2: Building Momentum
As movements become familiar, we gradually increase challenge. The Framework adapts to your energy levels, so you're never forced to push when your body or brain says no. Every workout includes options for days when you're at 60% capacity.
Week 3: Finding Your Rhythm
By week three, you've established patterns. The workouts feel less like tasks and more like part of your routine. This is where sustainable routines start to form—and we've designed everything to support neurodivergent scheduling needs.
Week 4: Creating a Sustainable System
You complete the cycle with a framework you understand. No "what's next?" anxiety—just press repeat or request a new 4-week block when you're ready to progress. Many clients repeat the same 4 weeks 2-3 times before moving forward, and that's completely by design.
I learned the hard way that pushing through burnout doesn't build strength; it destroys your relationship with exercise. That's why the Framework prioritises sustainability over intensity.
The Benefits of a Repeatable System
This isn't a quick fix or a short-term shred. The 4-Week Framework works because it's:
Simple - No overcomplicated routines or confusing progressions. Every workout is clear and straightforward.
Sustainable - Repeat as often as you like without guilt. There's no "falling off the wagon"—just press replay when you're ready.
Flexible - Fits around your life, not the other way around. Can't do 4 workouts this week? Do 2. That's not failure—that's adaptation.
Effective - Helps you stay consistent and see real progress. But we measure success differently—we track wins that actually matter, not just numbers on a scale.
Who the 4-Week Framework Is For
This workout plan is perfect if you:
✅ Are neurodivergent (autistic, ADHD, or otherwise neurodivergent) and traditional fitness plans don't work with how your brain operates. Read our Ultimate Guide to Neurodivergent Fitness to understand why conventional programs fail us.
✅ Struggle to stay consistent because most plans are either too rigid (causing burnout) or too vague (causing decision paralysis)
✅ Experience decision fatigue around workouts and need someone to just tell you what to do without overwhelming options
✅ Want structure without strict rules that make you feel like you're failing when life happens
✅ Prefer to train independently but need a clear, well-designed path to follow
✅ Are ready to invest in a plan that lasts beyond 4 weeks—this framework is yours to repeat forever
✅ Have basic equipment access (home setup or gym membership) and know your way around basic movements
Who This Is NOT For:
❌ People looking for a "quick fix" or "transformation" program - This is about sustainable systems, not dramatic before/afters
❌ Anyone who needs daily check-ins and accountability - Try personal training instead
❌ Complete beginners who've never been to a gym - The Confidence Starter Package includes gym orientation and anxiety management
❌ People who prefer highly structured ongoing support - This is self-directed with initial customisation
❌ Anyone looking for a meal plan or nutrition coaching - This is workouts only
❌ People who need form checks and technique corrections - Consider gym-based personal training instead
How the 4-Week Framework Compares to Other Options
vs. Free YouTube Workouts
YouTube:
❌ Overwhelming choice (which video? which trainer?)
❌ Inconsistent programming (no progressive structure)
❌ Not designed for neurodivergent needs
❌ Relies on you to make all the decisions
4-Week Framework:
✅ Structured 4-week progression built into every plan
✅ Decision-free (just follow what's programmed)
✅ Specifically designed for ADHD/autistic brains
✅ Personalised to your equipment and goals
vs. Generic Fitness Apps (Peloton, Apple Fitness, etc.)
Fitness Apps:
❌ Algorithm-based (not human-designed for YOU)
❌ No neurodivergent considerations
❌ Requires constant decision-making
❌ Subscription fees that add up
4-Week Framework:
✅ Human-designed with your specific needs in mind
✅ Built by an autistic/ADHD trainer who gets it
✅ Eliminates decision fatigue
✅ One-time payment, lifetime access
vs. 8-12 Week "Transformation" Programs
Transformation Programs:
❌ Unsustainable intensity designed to show dramatic results
❌ Usually diet-focused with restrictive eating
❌ Creates guilt when you don't finish
❌ No plan for what happens after week 12
4-Week Framework:
✅ Designed to be repeated infinitely
✅ Workouts only—no diet rules
✅ Flexible pacing with no guilt
✅ The system IS the long-term plan
vs. My Other Offerings
vs. Sensory-Safe Strength System (£27)
The Sensory-Safe Strength System is an 8-week program designed entirely for anxious gym goers, that includes workout plans PLUS comprehensive bonus guides:
Sweat Solutions Handbook (12 sensory strategies)
Gym Etiquette Scripts & Social Survival Guide
Meltdown Prevention Protocol
Home workout alternatives
Choose the Sensory-Safe System if:
You want immediate access to all materials
You like the comprehensive bonus guides
You prefer an off-the-shelf system you can start right away
Budget is tight (£27 vs £80)
Choose the 4-Week Framework if:
✅ You want a plan personalised to YOUR specific needs
✅ You prefer a repeatable system you can use forever
✅ You want custom exercise selection based on your equipment
✅ You're willing to invest more for customisation
vs. Confidence Starter Package (£349)
The Confidence Starter Package includes:
3 in-person or online PT sessions
Personalised toolkit and resources
4 weeks of online support and accountability
Gym orientation and anxiety management
Choose the Confidence Package if:
You've never been to a gym and need orientation
Gym anxiety is your biggest barrier
You want 1:1 sessions and accountability
You need someone to walk you through the basics
Choose the 4-Week Framework if:
✅ You know your way around a gym (or have a home setup)
✅ You prefer self-directed training
✅ You don't need ongoing check-ins
✅ You want a plan you can repeat independently
vs. Personal Training (£34-£50/session)
Personal training gives you:
1:1 guidance and form checks
Ongoing accountability and support
Program adjustments based on progress
In-person or online sessions
Choose Personal Training if:
You need regular accountability
You want form checks and technique guidance
You thrive with ongoing 1:1 support
Budget allows for recurring sessions
Choose the 4-Week Framework if:
✅ You prefer to train independently
✅ You want a structured plan without ongoing costs
✅ You're comfortable with self-directed training
✅ You don't need weekly check-ins
What Clients Say About the Framework
"The 4-Week Framework is the first workout plan that actually works with my ADHD brain instead of against it. I've repeated it twice now and I'm actually seeing progress without the burnout. The decision-free aspect is genuinely life-changing."
— Sarah, ADHD
"I was skeptical about paying £80 for a workout plan when there's so much free content online. But the structure has been incredible. No more spending 20 minutes figuring out what to do, no more decision paralysis. I just turn up and follow the plan."
— Sky, Autistic
"Finally, a plan that doesn't make me feel guilty when I need to adapt it. The flexibility is built in, not an afterthought. On low-energy days, I have real options—not just 'push through it.'"
— Jamie, AuDHD
Feeling Anxious About Starting?
Overcome Gym Anxiety Before You Begin Your Workout Plan
Having a structured workout plan is great—but if gym anxiety, sensory overload, or fear of judgment is stopping you from showing up, you need strategies first.
Our free guide helps you tackle the mental barriers before you start training:
✅ Manage sensory overload and overwhelm at the gym
✅ Navigate gym etiquette with confidence using scripts
✅ Build a routine that works with executive function challenges
✅ Start with a 4-week plan to overcome gym intimidation
If you're completely new to gyms and need more than just anxiety strategies, the Confidence Starter Package includes full gym orientation with 3 supported sessions.
The Not So Typical Approach:
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Sensory-Aware Training
Environments, movements, and equipment selected to prevent overwhelm and maximise comfort. Every workout includes sensory-friendly modifications so you can adapt based on how you're feeling that day.
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Executive Function Support
Flexible scheduling, reminders, and accountability systems that work with ADHD and autistic brains. The Framework uses scheduling strategies specifically designed for neurodivergent brains.
-
Routine Building
Gradual, sustainable habit formation that avoids the burnout cycle. I learned the hard way that pushing through burnout doesn't build strength—it destroys your relationship with exercise. That's why the Framework prioritises sustainability over intensity.
-
Embracing Your Strengths
Focus on what your unique neurotype brings to fitness rather than trying to force neurotypical approaches. We celebrate wins that matter, not just scale numbers.
Frequently Asked Questions
How much time do I need for this workout plan?
The 4-Week Framework is designed to fit around your lifestyle. Most people get great results with 3–4 workouts per week, lasting 30–45 minutes each.
But it's flexible: you can choose shorter, more frequent sessions or fewer, longer ones. This plan adapts to your energy levels and executive function capacity, not the other way around.
If you only manage 2 workouts one week, that's not failure—that's life. The Framework will be there when you're ready to pick it back up.
What equipment is required for the 4-Week Framework?
You don't need a full gym to get started. Many clients begin at home with just a yoga mat and a pair of dumbbells.
If you train in a gym, the plan adapts to the equipment you already have access to. If you're training at home, I'll give you simple alternatives so you never feel stuck.
The focus is on creating a sustainable fitness plan with what's available to you—not forcing you to buy equipment you don't need.
If you're new to fitness equipment and want to understand what different machines do, check out our Gym Basics Beginners Guide.
How is this different from other online fitness programs?
Most generic online coaching plans aren't designed with neurodivergent people in mind. The 4-Week Framework is. That means:
✅ Sensory-friendly workout options - Modifications for different sensory needs
✅ Flexible scheduling that matches your energy levels
✅ Visual guides instead of overwhelming text-only instructions
✅ Decision-free workout choices for high executive function demand days
✅ Built-in flexibility without guilt
This isn't a shred or a fad. It's a sustainable workout program you can repeat and reuse.
And you'll be working with a program designed by a coach who understands how autism, ADHD, and neurodivergence impact fitness—so you don't have to mask or explain yourself.
Can I book an online session or check-in?
The 4-Week Framework is designed to be self-directed after the initial customization. You won't get ongoing check-ins or accountability with this program.
If you want ongoing support:
Try personal training for regular 1:1 sessions
Consider the Confidence Starter Package which includes 4 weeks of online support
If you just have questions before purchasing: Book a free 20-minute discovery call to discuss whether the Framework is right for you.
What happens after 4 weeks?
This is where the Framework really shines. After 4 weeks, you can:
Repeat the same 4 weeks - Many clients do this 2-3 times before progressing. Repetition builds consistency, and there's zero guilt about "not moving forward."
Request a new 4-week block - For £80, I'll create a progressive version with increased difficulty (if you're ready for it)
Transition to personal training - If you realize you want ongoing 1:1 support
Take a break - Life happens. Come back when you're ready. Your Framework will still be there.
The Framework is designed to be repeated infinitely—that's the whole point. No "program hopping," no "what's next?" anxiety.
Is this suitable for complete beginners?
Yes - if you have basic familiarity with gyms or exercise.
The Framework meets you where you are. If you're a beginner, I'll design it with simpler movements and clearer instructions.
However, if you've never been to a gym before and feel significant anxiety about it, the Confidence Starter Package might be better. It includes:
Full gym orientation
Anxiety management strategies
In-person or online sessions to walk you through everything
The Framework assumes you're comfortable enough to follow a plan independently, even if you're new to structured training.
Can I get a refund if it doesn't work for me?
Yes. If you genuinely try the Framework for 2 weeks and it's not working for your needs, contact me for a full refund.
I want you to have a program that actually helps—even if that's not this one. No questions asked, no hard feelings.
Just email rhiannon@notsotypicalfitness.co.uk within 2 weeks of starting the program.
How is this personalised if it's a "4-week plan"?
Great question. Before creating your Framework, I ask detailed questions about:
Equipment access (gym/home/both, specific machines available)
Energy levels and schedule patterns
Sensory sensitivities and triggers (noise, crowds, sweat, etc.)
Movement experience and confidence level
Specific goals (strength, mood, confidence, mobility)
Any injuries, conditions, or movement limitations
Your Framework is built specifically for YOU based on these answers—not a one-size-fits-all template downloaded by thousands.
Two people who purchase the Framework will get completely different programs.
Do you offer payment plans?
Yes! Email me at rhiannon@notsotypicalfitness.co.uk to discuss splitting the £80 into 2-3 payments.
Fitness support shouldn't only be accessible to people who can pay everything upfront.
What if I have more questions?
Book a free 20-minute discovery call to discuss whether the 4-Week Framework is right for you.
No pressure, no sales pitch—just honest conversation about what you actually need.
Not Sure If the Framework Is Right for You?
Need More Support?
If you want 1:1 guidance and accountability, explore my personal training options:
Gym-Based PT - In-person training in Wolverhampton (£34-£50/session)
Home-Based PT - Train in your own space with online support
Confidence Starter Package - 3 sessions focusing on gym confidence + 4 weeks of support (£349)
Want to Try Something Free First?
Start with my free Overcome Gym Anxiety guide to tackle mental barriers before committing to a workout program.
It breaks down the 5 real barriers to gym confidence and gives you practical strategies to start on your own.
Looking for a More Comprehensive Off-the-Shelf System?
The Sensory-Safe Strength System (£27) is an 8-week program with bonus guides, scripts, and home workout alternatives—perfect if you want immediate access to everything without waiting for customisation.
It's less personalised than the Framework, but it's also more affordable and includes bonus materials the Framework doesn't have.
Not Ready to Purchase? Join the Community
If you're not quite ready for the 4-Week Framework but want free support, join our Neurodivergent Fitness Community.
It's a judgment-free space to ask questions, share experiences, and get encouragement from people who actually understand.
Ready to Build Consistency and Confidence?
You deserve a workout plan that works with your brain, not against it.
The 4-Week Framework gives you:
Personalised workouts built for your specific needs
Decision-free structure that eliminates overwhelm
Lifetime access to repeat as many times as you want
Neurodivergent-friendly design from an autistic/ADHD trainer who gets it
Investment: £80 (one-time payment, payment plans available)
Or book a free 20-minute discovery call to discuss if this is the right option for you. No pressure, just honest conversation.
Get in Touch
Looking for a specific resource or want to book a free 20-minute consultation to discuss your needs? Contact me here and I'll be in touch!
Email: rhiannon@notsotypicalfitness.co.uk
Phone/Text: 07855 285514