Online personal trainer

RESET Program: lose 5–10 kg and regain your fitness in 12 weeks

Individual online coaching for men 30+ who work at a desk. No six workouts a week, no restrictive diet and no life built around the gym. You follow the plan, I make sure it works.

See if I can help you

12+

Years of experience

5.0

Google stars

Stop wasting time guessing

Most people train for months without results because they have no plan. You can change that in 12 weeks, with a plan tailored to your job and schedule.

Without a coach

You train without a plan and see no results
You start a diet on Monday, quit by Wednesday
You don't know if you're doing exercises correctly
You lose motivation because nobody holds you accountable
You spend money on supplements that do nothing

With an online coach

You have a training plan tailored to your goals
You eat well and see results without starving
Every exercise is explained with a video
Weekly reports keep you on track
You invest once - in knowledge that stays forever

Clear training plan

You receive a complete, professional plan in a format that leaves no room for guesswork. Everything you need in one place.

Training_Plan_Week_1.xlsx

Exercise	Sets	Reps	Tempo	Rest	RIR	Load
Barbell squat	4	8-10	3-0-1-0	120s	2-3	80kg
Bench press	4	6-8	3-0-1-0	120s	2	65kg
Barbell row	3	10-12	2-0-1-0	90s	2-3	55kg
Diamond push-ups	3	12-15	2-0-1-0	60s	1-2	bw
Romanian deadlift	3	10-12	3-0-1-0	90s	2	70kg

Click the video icon to see an exercise demonstration

Available on all devices

All training parameters

Each exercise includes precise info: sets, reps, execution tempo, rest time and RIR - so you know how hard to work.

Suggested loads

You don't have to guess what weight to use. Each week I tell you exactly what load to work with for progression.

Video for every exercise

Each exercise has a link to a professional instructional video. You'll see exactly how to perform the movement correctly.

Excel format - live access

Plan in an Excel spreadsheet with 24/7 access. I also see your entries in real-time, so I can quickly react and make adjustments.

Accessible from any device

You can open your plan on phone, tablet or computer. You always have it at hand - at the gym, at home or on the go.

Updates every 4 weeks

I regularly modify your training plan to ensure continuous progress and adapt it to your growing capabilities.

Instructional videos for every exercise

For every exercise in your training plan, you receive a professional video recording. You'll see exactly how to perform the exercise, what technique to use and what to pay attention to.

Full technique demonstration

Each exercise shown from multiple angles, with a description of proper technique

Tips and common mistakes

You'll learn what to watch out for and what mistakes to avoid when performing exercises

Alternative versions

If an exercise is too difficult or you have limitations, I'll show you easier variants

Confidence and safety

Thanks to the videos, you can train confidently and safely, even if you've never exercised before.

Constant contact with your coach

You're not alone on your journey. Throughout our collaboration, I'm available for you.

Coach Golab

online

Hi! Sending my squat recording. Can you check my technique?

video_squat.mp4

14:23

Sure :) It looks good, but I have one note.

Try going a bit lower. Your knees can safely go past your toes ;)

So on your next session, focus on going deeper here.

14:25

Will do! Thanks a lot.

I also have a question about the chicken. Can I swap it for fish?

14:27

Absolutely. I recommend salmon or cod.

Salmon will have more fat than cod, but both are a great choice :)

14:28

Answers to every question

Have doubts about training, diet or supplementation? Write anytime - I answer all questions.

Exercise technique correction

Send me a recording of your exercise, and I'll tell you exactly what to improve. It's like having a trainer with you, but online.

Quick responses

I usually respond within a few hours. For urgent matters, even faster. You can always count on me.

Support and motivation

Sometimes you just need a word of support or a motivational kick. I'm here for you in every situation.

No sacrifices

A diet that doesn't turn your life upside down

Forget restrictive diets and cooking for half the day. You get simple, practical guidelines that are easy to weave into your daily life.

Complete guidelines

Detailed plan with macros and calories

15 minutes of cooking

Simple recipes without stress

Full flexibility

Substitutions and alternatives

Pizza and wine? Of course!

Social life without sacrifices

I won't just give you a plan - I'll teach you how to plan meals, shop and make smart nutritional decisions on your own. This knowledge stays with you forever.

Progress Monitoring

I don't just hand you a plan and wish you luck. You get specific tools to track your progress - so you always know if you're heading in the right direction.

Progress tracking tools

Workout spreadsheet, body measurement tables, habit tracker and nutrition journal. Everything in one place, clear and simple.

Weekly report

Every week you fill out a short check-in: how training went, how you feel, what was challenging. It's not control - it's extra motivation and a reference point.

Monthly summary

Once a month we do a full review: measurement analysis, photo comparison, strength and well-being assessment. Based on this, I modify the plan for the next month.

This way you see progress you wouldn't notice with the naked eye.

Results of men who also had a job and little time

-16 kgPatryk

Siedząca praca, wysokie stanowisko, rodzina — mimo tego nie opuścił ani jednego treningu przez cały program. Zrzucił 16 kg, budując jednocześnie mięśnie.

-20 kgMichał

Długie godziny przed komputerem, kalorie przemycane w płynach. Uporządkowaliśmy fundamenty i znaleźliśmy aktywności, które dają frajdę. Ma dziś 20 kg mniej.

-6 kgOskar

Praca po 10–12 godzin dziennie, stres, pośpiech. Mimo tego nie odkładał pracy nad sobą. Zrzucił tłuszcz, odsłonił sześciopak, zbudował solidne barki.

How does the collaboration work?

A simple, transparent 4-step process - from first contact to achieving your goals

A short form

You answer a few questions on the website. It takes 2 minutes.

A phone call

I call you within one business day at the latest. We talk about your situation and check whether RESET is right for you.

Program start

You fill in the starting form, and within 5 business days at most you receive your training plan and nutrition strategy.

12 weeks of work

You train according to the plan, send a report every week, and I make adjustments. The first week is for fine-tuning the plan.

The entire process takes about 5-7 days from first contact

Coaching tailored to your situation

No matter who you are or what your lifestyle is - we'll find a solution

For busy professionals

Busy schedule, meetings, projects and deadlines? Train whenever you want - at 6 AM before work, at noon or in the evening. Your plan adapts to your life, not the other way around.

Flexibility 24/7

Beginners

First time taking on training? I'll show you everything step by step.

Advanced

Been training for a while but hit a plateau? I'll help you break through.

Travelers

Often traveling? A plan adapted to a mobile lifestyle.

How much does the RESET Program cost?

I share the price after a free phone call. First I look at your situation and whether I can help you. If RESET isn't right for you, I will tell you directly and won't offer a collaboration.

See if I can help you

Take the first step

No pressure, no obligations - let's talk about how I can help.

or contact me directly

Message on WhatsApp +48 606 889 848 Send an email

Prefer to get in touch right away?

Message me on WhatsApp - I will reply as soon as possible

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