What is the 4 Week Framework
I created The 4-Week Framework because traditional fitness plans simply don’t work for many of us.
As an autistic and ADHD personal trainer, I know what it’s like to burn out on rigid routines or get lost in endless choices.
This program is different — it gives you structure without pressure, and flexibility without chaos.
The 4-Week Framework helps you build consistency, confidence, and strength — all while respecting your energy levels, executive function, and sensory needs.
What’s Included
4 weeks of custom-built workouts (3–4 per week, 30–45 minutes each)
Personalised plan based on your goals, equipment, and energy patterns
Visual exercise guides with clear instructions
Alternative options for sensory needs or equipment limitations
Lifetime access — repeat forever at your own pace
No subscriptions, no expiration, no guilt
Why It Works
Most plans assume:
❌ consistent energy every day
❌ easy decision-making
❌ rigid schedules
The 4-Week Framework instead offers:
✅ adaptable structure for fluctuating energy
✅ decision-free workouts to reduce overwhelm
✅ sustainable progress you can repeat infinitely
Who It’s For
✔️ Autistic, ADHD, or otherwise neurodivergent people who want to train without burnout
✔️ Anyone who struggles to stay consistent with traditional programs
✔️ People who want clear structure without rigid rules
✔️ Those comfortable training independently (home or gym)
Who It’s Not For
✖️ Anyone seeking daily check-ins or ongoing accountability (try Personal Training instead)
✖️ Complete beginners who’ve never used gym equipment (try the Confidence Starter Package)
✖️ People looking for diet or meal plans
What is the 4 Week Framework
I created The 4-Week Framework because traditional fitness plans simply don’t work for many of us.
As an autistic and ADHD personal trainer, I know what it’s like to burn out on rigid routines or get lost in endless choices.
This program is different — it gives you structure without pressure, and flexibility without chaos.
The 4-Week Framework helps you build consistency, confidence, and strength — all while respecting your energy levels, executive function, and sensory needs.
What’s Included
4 weeks of custom-built workouts (3–4 per week, 30–45 minutes each)
Personalised plan based on your goals, equipment, and energy patterns
Visual exercise guides with clear instructions
Alternative options for sensory needs or equipment limitations
Lifetime access — repeat forever at your own pace
No subscriptions, no expiration, no guilt
Why It Works
Most plans assume:
❌ consistent energy every day
❌ easy decision-making
❌ rigid schedules
The 4-Week Framework instead offers:
✅ adaptable structure for fluctuating energy
✅ decision-free workouts to reduce overwhelm
✅ sustainable progress you can repeat infinitely
Who It’s For
✔️ Autistic, ADHD, or otherwise neurodivergent people who want to train without burnout
✔️ Anyone who struggles to stay consistent with traditional programs
✔️ People who want clear structure without rigid rules
✔️ Those comfortable training independently (home or gym)
Who It’s Not For
✖️ Anyone seeking daily check-ins or ongoing accountability (try Personal Training instead)
✖️ Complete beginners who’ve never used gym equipment (try the Confidence Starter Package)
✖️ People looking for diet or meal plans
