12
WEEKS
5
PILLARS
2
TRACKS
THE PROBLEM
Generic coaching is built for the average person.
You are not average.
Most programmes fail not because of effort but because they were never designed for the specific person following them. Before EVOLVE FIT writes a single session, it runs a full diagnostic. Movement quality. Conditioning baseline. Nutrition reality. Life load. The programme comes after the evidence.
Every week, your check-in data drives adjustments. At week 12, every baseline is retested. You leave with a data report — not a feeling.
WHO THIS IS FOR
Dubai-based or fully remote
You are not a beginner. You do not lack discipline or intelligence. What you have lacked is a coaching system that was actually built around your life — your schedule, your history, your physiology, your goals.
EVOLVE FIT was designed specifically for women in their 30s, 40s and 50s who want strength, structure, and results that last beyond the programme.
Consistent training, inconsistent results
Busy professional with a real schedule
On GLP-1 medication and concerned about muscle loss
Dubai-based or working fully online
01
Structural
Strength
Progressive overload is non-negotiable. Every session has a primary compound lift with prescribed load, tempo and RPE. Load increases weekly. Nothing improves by accident.
Client outcome: deadlift from bodyweight × 1.0 to bodyweight × 1.5 across 12 weeks. Logged every session.
02
Engine
Capacity
Conditioning is woven into lifting — not added at the end. Run intervals, ski erg, assault bike, carries. Programmed with the same rigour as the strength work.
Conditioning progressions from 800m × 3 in week 4 to a 5km time trial in week 9. Tracked and compared.
01
Structural
Strength
Progressive overload is non-negotiable. Every session has a primary compound lift with prescribed load, tempo and RPE. Load increases weekly. Nothing improves by accident.
Client outcome: deadlift from bodyweight × 1.0 to bodyweight × 1.5 across 12 weeks. Logged every session.
03
Athletic
Movement
Unilateral work, loaded carries, power expressions, multi-planar movement. This is what separates EVOLVE FIT from a gym programme. Clients feel capable — not just trained.
Day 5 every week is the Athletic Flow session — timed from week 1 and retested at week 12.
04
Metabolic
Intelligence
Nutrition is built alongside training — not attached to it. Protein targets, calorie phasing, refeeds, GLP-1 protocols. No banned foods. No chronic restriction.
Track A: 1.8–2.0g protein/kg. Track B (GLP-1): 2.0–2.4g/kg. Both recalibrated monthly from check-in data.
05
Behavioural
Systems
Weekly check-ins, habit scoring, milestone reviews, data-led adjustments. The system that holds you accountable between sessions is as important as the programme itself.
Habit Scorecard tracked weekly. Score below 18/30 triggers a check-in call — not just a message.
Protein target: 2.0–2.4g/kg bodyweight — higher than standard to offset appetite suppression
No aggressive deficit — maximum −200 kcal. The medication is already creating a deficit.
Volume reduced 20% in weeks 1–3. No HIIT before week 5.
Creatine, electrolytes, and magnesium embedded from day one — not added reactively
Energy flag system: three days below 3/5 triggers an immediate protocol review
