Frequently
Asked Questions

A fully personalised 12-week training and nutrition plan built around your stats, your goal, your schedule and your equipment. Includes a week-by-week training programme, full nutrition plan with your exact calorie and macro targets, meal plan, complete grocery list and supplement recommendations. Everything delivered instantly as a PDF to your inbox.

After purchase you fill in a short intake form covering your age, sex, height, weight, goal, experience level, how many days you can train, what equipment you have access to, your dietary preferences and any injuries or limitations. Your plan is built around every one of those answers. No two plans are the same.

No. Every plan is generated specifically for you based on your intake form. The training split, volume, exercise selection, calorie targets, macro split and meal structure are all calculated from your individual data. It is not a template.

Push/pull/legs, upper/lower and full body — programmed based on how many days per week you can train and your experience level. The plan tells you exactly which split is right for you.

No. When you fill in the intake form you tell us what equipment you have access to — full commercial gym, home gym, dumbbells only, or bodyweight. Your plan is built around what you actually have.

All levels. The intake form captures your experience level and the plan adjusts accordingly — exercise selection, volume, intensity and progression are all calibrated to where you are right now.

The intake form includes an injury and limitation section. Your plan will be built around your restrictions — exercises that aggravate your injury are removed and appropriate substitutions are programmed in. If you have a serious medical condition, speak to your GP before starting any training programme.

Yes. Your nutrition plan includes your personalised daily calorie target, macro breakdown, training day and rest day splits, a full meal plan built around your dietary preferences, a complete grocery list and supplement recommendations. Everything calculated from your stats and goal.

Yes. The intake form asks about dietary preferences and your meal plan is built around them. Vegetarian, vegan, dairy-free and other common preferences are all accommodated.

The Personalised Transformation Plan is £19.99 — one payment, no subscription required. You own it once you buy it.

Instantly. As soon as you complete the intake form your plan is generated and delivered to your inbox as a PDF. No waiting, no back and forth.

Your plan is emailed to you as a PDF attachment the moment it is ready. Download it to your phone, tablet or computer. No app required, no login required.

Check your spam or junk folder first. If it's not there, email us at hello@plus4performance.com and we'll resend it straight away.

Because the plan is generated and delivered instantly and is personalised specifically to you, we are unable to offer refunds once the plan has been delivered. If there is an issue with your plan — something is missing, incorrect or unclear — contact us at hello@plus4performance.com and we will fix it.

A monthly check-in and plan update service. Each month you fill in a short check-in form covering your training, nutrition, sleep, energy, weight change and how you're feeling. Your plan is then updated based on your answers and delivered to your inbox. It's the difference between one good 12 weeks and consistent long-term progress.

Training adherence, nutrition adherence, energy levels, sleep quality, weight change, any new injuries or pain, and how you're feeling mentally. Your updated plan is built around your answers.

Monthly updated plan, progress snapshot showing your stats over time, mindset and mental wellbeing support, habit tracking, updated supplement and recovery recommendations, a monthly educational drop, community access and an achievements system — badges, streaks and milestones that track your progress and keep you motivated.

Yes. Cancel any time with no penalty. You keep access until the end of your current billing period.

Yes. The Monthly Progress Upgrade builds on your existing plan. You need to have purchased the Personalised Transformation Plan first.

Direct one-to-one coaching with our team. Fully bespoke programming, regular check-ins, direct access for questions and support, and hands-on adjustments to your plan as you progress. For people who want a coach in their corner, not just a plan.

Elite Coaching is mentioned at the end of your plan with details on how to apply. Places are limited. Email hello@plus4performance.com if you want to discuss it before your plan arrives.

A UK-based fitness coaching and technology business. We combine structured coaching principles with personalised plan generation to produce plans genuinely built around the individual — not recycled templates.

Yes. The plan is built around your individual stats and goals regardless of sex. Exercise selection, calorie targets, macro splits and progression are all calculated from your data.

Email us at hello@plus4performance.com. We read and respond to every message.