Training Programmes

You don't need a coach to start. You need a plan that tells you what to do.

Most people don't stop training because they lack motivation. They stop because they walk into a gym and don't know what to do — so they do nothing, or the same three machines, forever.

Every BOUDICA programme is a complete, structured plan written by a qualified personal trainer. One payment. No subscription. Yours to keep.

See the programmes

Written by

A qualified PT

These are for you if…

You've trained before, but lost the routine

Life got busy, the habit slipped, and starting again feels harder than it should. A clear plan removes the negotiation.

You've never followed a proper plan

Wandering between machines hoping something works. These give you structure from day one, with nothing assumed.

You want to try something new

Functional training, Hyrox, proper strength work — but the entry point is unclear and asking feels awkward.

Choose your starting point

Three programmes, three different goals. All beginner-friendly, all built for the gym.

4-Week Gym Starter

✓4-week structured plan
✓Video exercise library
✓Progressive difficulty
✓Lifetime access

£35

One payment · yours forever

View programme

4-Week Home Reset

✓Minimal equipment needed
✓Daily session structure
✓Mobility & recovery days
✓Lifetime access

£35

One payment · yours forever

View programme

6-Week Hyrox Prep

✓6-week plan
✓PDF attached

£35

One payment · yours forever

View programme

What you get

Inside every programme

Whichever you choose, the standard is the same. These aren't exercise lists — they're complete training plans.

A full weekly structure

Every session mapped out — which days you train, what you do, the order, the sets, the reps. No decisions to make when you walk in.

Every movement explained

Clear written guidance on how each exercise is performed, what it targets, and the common mistakes to avoid. Nothing assumed.

Progression built in

The plan gets harder as you get stronger, with a defined path from week one to the end. You never have to guess when to add weight.

Yours to keep, forever

Download once and it stays yours. Use it on your phone at the gym, print it, repeat the block as many times as you want.

How it works

Choose your programme

Pick the one that matches what you want to do. Each is built for a different goal.

One payment

No subscription, no recurring charge, no commitment beyond this single purchase.

Start this week

Delivered instantly by email. Open it, read it, and train — no waiting, no calls.

Kitty Douglas

Certified Personal Trainer · BOUDICA

Every programme here is built the same way I build plans for my one-to-one clients — around real bodies, real schedules, and progression that actually holds up over weeks, not days.

I've competed in Hyrox myself, trained through the same doubts most beginners have, and I know exactly how intimidating a gym floor can feel when you don't have a plan in your hand.

Certified PTPilates InstructorHyrox competitorStrength & mobility

Common questions

Yes — these three programmes are built around gym equipment. Most exercises can be adapted, and the guidance explains alternatives where possible, but gym access will give you the best results.

One payment. No subscription. Start this week.

Pick the programme that fits what you want to do, and have it in your inbox within seconds.

See the programmes

When you're ready for more

The next step is training with me, one to one.

A plan built entirely around your body and goals, adapted every six weeks, with me guiding every session.

Explore coaching