You already train
You feel comfortable completing sessions independently and want your effort directed by a coherent plan.
DB Method Training Blueprint
Personalised 6-Week Workout Programme for Women
Your training. Built around you.
A fully personalised six-week strength training programme for women who already feel confident training independently but want expert-designed structure, exercise selection and progression.
Available online worldwide.
Personal means specific
A workout plan should fit the person following it.
Generic programmes assume the same equipment, schedule, training experience, mobility, strengths, weaknesses and goals. The DB Method Training Blueprint begins with the individual instead—using consultation and assessment to create one tailored training programme.
Your goalsYour experienceYour movementYour scheduleYour equipmentYour priorities
One individual programme
Who it is for
Train independently—without guessing what to do.
The Training Blueprint is a self-led personalised gym programme for people who value professional structure but do not need weekly accountability.
You want structure
You know consistency matters but are unsure how to organise exercises, volume and progression effectively.
You have specific goals
You want a tailored workout plan that reflects your priorities, weaknesses, movement considerations and experience.
You value expertise
You do not need constant contact, but you want confidence that your programme has been professionally designed.
Personalisation in practice
What changes from one Blueprint to another?
Every Blueprint includes an online consultation, individual assessment and a complete six-week programme. The variables below are then selected for the person—not fixed in advance.
Training frequency
Two, three, four or more days depending on the individual, their recovery and realistic week.
Exercise selection
Chosen around goals, movement, training experience and the equipment available.
Training volume
Sets and weekly workload are matched to the person and the intended adaptation.
Rep ranges
Selected for each exercise and purpose rather than applied as one universal number.
Exercise order
Structured around priorities so the most important work is not left to chance.
Progression
Clear guidance for how training should develop across the full six-week block.
Movement considerations
Relevant mobility, stability and movement findings from the assessment inform the plan.
Equipment
Created around the commercial gym or home setup the client actually has.
Illustrative programme preview
What your Training Blueprint looks like.
Your delivered programme turns the decisions behind your training into a clear weekly structure, with exercise-level guidance you can follow independently.
Illustrative example · Your plan is designed individually
Day 01 · Primary lift
Week 03Romanian deadlift
- Sets
- 3
- Reps
- 8–10
- Effort
- 2 RIR
- Rest
- 120 sec
Progression note When all three sets reach 10 controlled repetitions at the target effort, increase load at the next session.
Exercise choice, frequency, sets, repetitions, effort targets and progression rules change according to your goals, experience, movement and equipment.
From consultation to clarity
How the DB Method Training Blueprint Works
Consult
Discuss your goals, current routine, experience, lifestyle and training environment online.
Assess
Establish your starting point, movement considerations, strengths and priority areas.
Design
Your bespoke training programme is written from the ground up around what is relevant to you.
Train
Follow six weeks of clear sessions and progression guidance with confidence and independence.
Human-designed programming
A programme is more than a list of exercises.
Every Training Blueprint is individually designed by The DB Method after your consultation and assessment. Technology delivers the sessions; it does not replace professional judgement or make the programming decisions.
- 10+
- years’ coaching experience
- 250+
- women coached
- 01
- programme designed for you
Context before selection
Your goals, history, schedule, movement and equipment are understood before exercises are chosen.
Judgement over automation
Frequency, volume, exercise order and progression are balanced as connected decisions—not generated in isolation.
Clear, independent training
You receive a coherent six-week plan to follow with confidence, without needing an ongoing coaching relationship.
Online · Worldwide
Your programme can begin wherever you are.
Consultation and programme delivery take place online, so your Blueprint can be completed from the United Kingdom, United States, UAE, Australia, Europe or elsewhere. Whether you describe it as a personalised programme, a personalized workout plan or a custom strength plan, the principle is the same: it is built for the person, not the postcode.
Train with understanding
The thinking behind your programme.
Choose your level of support
Training Blueprint vs Online Coaching
Neither route is better or worse. They are designed for different levels of support.
Training Blueprint
For someone who can train independently and wants one expert-designed plan.
- One personalised six-week programme
- Initial consultation and assessment
- No weekly coaching relationship required
Online Coaching
For someone who wants a continuing coaching relationship as training develops.
- Ongoing review and technique feedback
- Regular accountability and support
- Programme adaptations over time
Want your training to keep evolving?
Add ongoing review, feedback and adaptation.
If you want a continuing coaching relationship rather than one completed programme, Online Coaching is designed to progress with you.
Training Blueprint FAQ
Before you enquire.
Clear answers about your personalised online training programme.
What is a personalised workout plan?
It is a training plan designed around one person’s goals, experience, movement, schedule and equipment. In your Blueprint, frequency, exercise selection, volume, rep ranges, exercise order and progression are selected after consultation and assessment.
How is a custom workout plan different from a workout template?
A template gives the same structure to many people. A custom workout plan changes the structure and training variables around the individual rather than simply renaming a standard programme.
Can my plan be built around two, three or four gym days?
Yes. Training frequency is selected around your goals, experience, recovery and realistic weekly availability rather than set at the same number for everyone.
Can the programme be designed around my gym equipment?
Yes. Your programme is created around the equipment and training environment you actually have access to, whether you train in a commercial gym or at home.
Can I follow it from the USA, UK, Australia or elsewhere?
Yes. Consultation and programme delivery are online, so the Training Blueprint is available in the United Kingdom, United States, UAE, Australia, Europe and worldwide.
Is the Training Blueprint suitable for women who already train?
Yes. It is designed particularly for women who feel confident training independently but want professional exercise selection, structure and progression.
Is the Training Blueprint suitable for beginners?
It can suit a beginner who is confident training independently and can perform the prescribed exercises safely. If you need regular technique feedback, reassurance or accountability, Online Coaching or private coaching may be a better fit.
What happens after the six weeks?
The Training Blueprint is a one-off six-week programme. If you want ongoing reviews, feedback and adaptations afterwards, Online Coaching is the more suitable route.
What is the difference between the Blueprint and Online Coaching?
The Blueprint provides one personalised six-week programme for self-led training. Online Coaching adds an ongoing relationship with regular review, feedback, accountability and programme adaptation.
Is the Training Blueprint generated by AI?
No. Every Training Blueprint is individually designed by The DB Method after a consultation and assessment. Technology may be used to deliver your sessions, but it does not make the programming decisions or replace professional judgement.
DB Method Training Blueprint
Start Your Training Blueprint.
Tell The DB Method what you want to achieve, where you train and what needs to be considered. Your enquiry will be answered privately.
One personalised six-week programme · Available worldwide · No payment is taken hereAsk About the Blueprint on WhatsApp