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.

  • Pink water bottle and maroon sneakers with white soles on a pink wooden floor.

    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

  • Pink dumbbells on a pink textured yoga mat with a pink foam roller and part of a black and pink exercise shoe.

    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.

  • Pink dumbbells, white sneakers, and white earbuds on a pink background.

    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

  • A pink yoga mat rolled up, a pink hand strengthener, and white earbud headphones are arranged on a pink wooden surface.

    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

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?" anxiet

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.

Book a free 1-2-1 consultation to get started with the 4 week framework

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

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.

GET THE FRAMEWORK NOW - book a consultation to discuss your options.

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

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

Get the Free Guide First →

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:

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.

This program works with minimal equipment, but if you want to start with bodyweight-only movements, grab my 80 Bodyweight Movements Guide (£9) for exercise variety at home.

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:

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:

  1. 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."

  2. Request a new 4-week block - For £80, I'll create a progressive version with increased difficulty (if you're ready for it)

  3. Transition to personal training - If you realize you want ongoing 1:1 support

  4. 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:

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.

Collection of fitness and strength training guides and books, including headphones, a digital planner, and a tablet displaying a program for making gym workouts effective for autistic brains.

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.

GET THE COMPLETE SYSTEM - £27 →

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)

GET YOUR FRAMEWORK TODAY by booking 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