PLAN / TRAIN / PROGRESS

Structure
that builds
freedom.

Training plans, practical tools and personal coaching. A clearer way to move forward.

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Train independently. Get support when you need it.

INSIDE SPLIT PLANNER

See your training week
in one place.

Actual Split Planner interface displaying sample sessions across a seven-day calendar
Actual Split Planner screenshot · sample entries.
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TRAIN WITH PURPOSEMAKE CLEARER DECISIONSBUILD SOMETHING REPEATABLE

START WITH WHAT YOU NEED

Your next step, made clearer.

You don’t have to use everything.
Start with one useful thing.

01

I need a training plan.

Know what to do when you get to your next session.

Find a plan
02

I want useful tools.

Plan your week, organize nutrition or understand your lifts.

Explore the tools
03

I want personal coaching.

Work with Chris on technique, setup and your next step.

Meet your coach

Still deciding? Let the NeuForm Finder help you choose

FOUR INDEPENDENT TOOLS

Useful tools.
Clear next steps.

Take a look inside, then open the tool that fits.
Each one works on its own.

Choose what helps. Leave the rest for later.Compare tools & access

TOOL GALLERY · 01 / 04

Split Planner · an illustrative training week

Split Planner · an illustrative training week

NeuForm Finder

Find the smallest starting setup most likely to help.

Answer a focused set of questions about your goal, constraints, preferred format, and budget. The result may be a plan, personalized plan, tool, guide, article, subscription, service, account path, or free resource.

  • About 3–6 minutes
  • No email required
  • Results may be free or paid
Step 1 · Starting need

Your answers remain in this browser session unless you choose to continue to another NeuForm page or checkout.

Ready-made training plans

Less planning.
More purposeful training.

Six weeks of structure.
Review real sample pages before you buy.

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6-Week Strength + Hypertrophy Plan

Train for strength and muscle in one four-day block, with heavy compound lifts, focused accessories, and clear progression.

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

Build a consistent lifting routine with three repeatable full-body sessions, clear progression rules, and a dumbbell-first setup.

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

Keep training at home or while traveling with no-equipment strength, mobility, balance, and conditioning sessions.

4 days/week Scalable: Foundation to Challenge
  • Four no-equipment sessions plus a defined three-day combined 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.
Full training catalog

Compare the full training catalog.

Explore every current training plan and preparation tool by goal, schedule, experience and equipment.

Browse Full Training Catalog

A CLIENT’S EXPERIENCE

“This plan pushed me in ways I had not previously been pushed in the gym.”

Nick6-Week Strength + Hypertrophy Plan

BENCH PRESS+15 lb

190 → 205 lb

DEADLIFT+20 lb

385 → 405 lb

Selected client-reported experience. Results vary with training history, nutrition, adherence and recovery.

Read client experiences

NEW LENOX, ILLINOIS

Independent progress.
Personal support.

Work with Chris Welch on technique, training setup and deciding what to do next. Explore the coaching options and start with a free Fit Review.

Explore personal coaching

Appointment-only private training near New Lenox.

Free training resource

Universal Training Log

Edition 2026.10: a fillable weekly log for lifting, cardio, circuits, mobility, power, and testing.

NeuForm Universal Training Log, edition 2026.10: cover, page 1.
  • 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.

Get the Free Universal Training Log

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

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Cover of NeuForm Nutrition Fundamentals by Chris Welch
Read the nutrition guide

NeuForm Nutrition Fundamentals

A 112-page reference for nutrition targets, training fuel, repeatable meals, hydration and real-world adjustments. Choose searchable digital access through My Library or the full-color paperback on Amazon.

Digital Edition, $34.99One-time purchase through NeuForm
Full-color paperbackCurrent price and fulfillment on Amazon
Explore both editionsBuy Paperback on AmazonEditions are purchased separately.

ONE CLEAR NEXT STEP

Build your kind
of progress.

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