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Client result

Nick

Recreational lifter · 6-Week Strength + Hypertrophy Training Plan

★★★★★ 5/5
“This plan pushed me in ways I had not previously been pushed in the gym.”
Bench
+15 lb
190 → 205
Deadlift
+20 lb
385 → 405
Squat
Depth improved
to 90°

Results vary based on training history, nutrition, adherence, and individual recovery.

View the Strength + Hypertrophy Plan See how NeuForm publishes client results
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Goal-specific six-week structures you can compare and purchase directly when the published setup fits your situation.

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6-Week Strength + Hypertrophy Plan

Hybrid strength and physique training that develops measurable lifts and visible muscle in the same four-day block.

4 days/week Intermediate+
  • Four-day upper and lower hybrid structure with heavy compounds and focused physique work.
  • Top-set, back-off, RPE, progression, taper, and missed-session rules.
  • Home-gym and full-gym substitutions with short-session completion lanes.
Hybrid strength and physique training that develops measurable lifts and visible muscle in the same four-day block.

6-Week Beginner Foundation Plan

Confidence-first three-day strength training for new and returning lifters, built dumbbell-first with an optional barbell route.

3 days/week Beginner / Returning
  • Three repeatable full-body sessions with a dumbbell-first route and optional barbell route when setup is already familiar and safe.
  • Confidence, RPE, and setup checks that teach when to progress and when to hold.
  • Rack-free, bench-free, and pull-up progression options for common equipment limits.
Confidence-first three-day strength training for new and returning lifters, built dumbbell-first with an optional barbell route.

6-Week Functional Fitness Plan

No-equipment strength, mobility, balance, and conditioning for small spaces, travel, and flexible ability levels.

4 days/week Scalable: Foundation to Challenge
  • Four no-equipment sessions plus a defined alternating three-day fallback.
  • Foundation, Standard, and Challenge levels chosen separately for each movement.
  • No-floor, no-jump, wall, chair, and small-space options with an honest pulling limitation.
No-equipment strength, mobility, balance, and conditioning for small spaces, travel, and flexible ability levels.
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Free training resource

Universal Training Log

A reusable weekly log for lifting, cardio, circuits, and mobility.

Preview of the NeuForm Universal Training Log
  • Track any workout
  • Record RPE and rest
  • Plan the next adjustment

Using an eligible NeuForm plan? Your plan-specific Training Tracking Pack is included in My Library.

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Track exercises, sets, repetitions, load, effort, rest, and next-step notes in one reusable weekly format.

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Nutrition support

Choose how much nutrition support you need.

Start with a free account for targets and core tools, use Pro for ongoing planning and saved progress, or use the book to learn the system in depth.

Free account required

Nutrition Lab Free

Use the core calculators and planning tools without a paid subscription.

  • Calorie and goal targets
  • Protein and macro guidance
  • Hydration guidance
  • Meal structure tools
Start Nutrition Lab Free Free NeuForm account required. No purchase required. Nutrition data stays in this browser unless exported.
Ongoing planning and saved progress

Nutrition Lab Pro

Add weekly planning, recipes, pantry and shopping organization, saved progress, and repeated review when you want more than the free tools.

  • Weekly planning
  • Recipes and meal support
  • Pantry and shopping organization
  • Saved progress and repeated review
Compare Free and Pro $9/month or $79/year. Recurring subscription.
Cover of NeuForm Nutrition Fundamentals by Chris Welch
Digital and Full-Color Paperback. Available now.

NeuForm Nutrition Fundamentals

Learn the complete system behind nutrition targets, training fuel, repeatable meals, hydration, and real-world adjustments. Choose searchable digital access through My Library or a full-color 8.5 by 11 paperback on Amazon.

  • 112 full-color pages
  • Searchable Digital Edition
  • Large-format physical paperback
  • Same core 2026 guide in both formats
Digital Edition, $34.99One-time purchase through NeuForm
Paperback, current price on AmazonPrinted and fulfilled through Amazon
Explore Both Editions Buy Paperback on Amazon Editions are purchased separately.
Chris Welch, founder of NeuForm Fitness
About NeuForm

Built to replace guesswork with a system.

NeuForm Fitness was built by Chris Welch, a lifter and personal trainer in New Lenox, Illinois. He built it for a simple reason: training and nutrition get harder to follow when every answer lives in a different place. NeuForm gives those decisions a clearer structure, then helps you track what actually happens and adjust from there.

Use the plans and tools when you want to work independently. Choose private training when you want direct help with technique, setup, accountability, or deciding what to do next.

Chris Welch, Founder and Personal Trainer, New Lenox, Illinois

Explore Personal Training Learn Why NeuForm Exists
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