H2N NutritionTraining Plans
Training & nutrition plans

Your plan.
Your results.

Pick a goal, get the training and the food plan, and start. It all lands in your inbox the minute you check out.

Choose your plan How it works
  • Instantemail delivery
  • 30-daymoney-back guarantee
  • 4.9/5rated by members
H2N training plan preview
Find your goal

What are you working towards?

💪

Build muscle

Programs for getting bigger and stronger. The training, plus a meal plan that actually feeds the muscle.

See muscle plans
🔥

Lose fat

Drop fat without losing your strength. Sensible training, real food, twelve weeks of direction.

See fat-loss plans
The plans

Pick your program

Every plan comes with your weekly schedule, exercise library and a nutrition guide. Pay and it's in your inbox.

Full breakdown

What's inside each plan

Every plan is a complete program — training schedule, exercise library and nutrition guide. Here's exactly what you get.

Muscle Mass — Men program

Muscle Mass — Men

8 weeks · 5 sessions/week · Gym + Home

An eight-week hypertrophy program built on progressive overload. You train five days a week on a push / pull / legs split, adding load every week so the muscle has no choice but to grow.

  • Full 8-week, 5-day split with every exercise, set, rep and rest period written out
  • Progressive-overload scheme — exactly when and how much weight to add
  • Exercise library with form cues for every movement
  • Calorie-surplus meal plan with protein targets and food swaps
  • Home alternative for every lift, so a busy week never stalls your progress
Muscle Mass — Women program

Muscle Mass — Women

8 weeks · 4–5 sessions/week · Gym + Home

A glute-focused lower-body program combined with full-body strength work. You'll build shape and strength the smart way — structured lifting and protein targets, without the bulk.

  • Glute and lower-body emphasis with upper-body balance built in
  • Progressive overload tuned to strength gains you can sustain
  • Protein-first nutrition guide with realistic daily targets
  • Form cues and a full exercise library
  • Home swaps for every exercise using just bands or bodyweight
Weight Loss — Men program

Weight Loss — Men

12 weeks · 4 sessions/week · Gym + Home

A twelve-week fat-loss program that drops body fat while protecting the muscle you already have. Resistance training meets a calorie plan that won't leave you starving.

  • 12-week training schedule mixing resistance work with fat-burning cardio
  • Calorie-deficit plan with high protein to hold onto muscle
  • Full exercise library and weekly progression
  • Meal ideas, macros and swaps that fit real life
  • Home and gym versions of the whole program
Weight Loss — Women program

Weight Loss — Women

12 weeks · 4 sessions/week · Gym + Home

Twelve weeks of fat loss that fits real life. A balanced program of strength and conditioning with macros and food you'll actually enjoy eating — designed to be sustainable, not extreme.

  • 12-week schedule with a sustainable mix of strength and cardio
  • Balanced macros with meal ideas and a flexible food list
  • No starving — realistic calorie targets that keep energy up
  • Exercise library with form guidance
  • Home and gym options for every session
What you get

Inside every plan

📅

Week-by-week schedule

Every session planned for you. Exercises, sets, reps, rest. You just turn up and train.

🏋️

Exercise library

Every move explained with form cues, so you're not guessing in the gym.

🥗

Nutrition guide

Calories, macros and meal ideas that match what you're trying to do.

🏠

Gym & home versions

Every exercise has a home swap, so a busy week doesn't kill your progress.

Simple process

How it works

01

Pick your plan

Choose your goal and grab the plan built for your body. Men's or women's, gym or home.

02

Pay securely

Card, PayPal, Apple Pay or Google Pay. Takes about thirty seconds.

03

Get your PDF

Check your inbox. It's already there. Download it, keep it, start today.

Good to know

FAQ

How do I get my plan?

Straight after you pay, we email you a download link. The PDF's yours to keep.

Do I need a gym membership?

Nope. Every exercise has a home version, so you can train with just bodyweight or a couple of bands.

What if the plan isn't for me?

There's a 30-day money-back guarantee. If it's not for you, email us and we'll refund you.

How long are the plans?

Muscle plans run 8 weeks, fat-loss plans run 12. You can repeat either one as often as you like.