MODULE 1

The Training Variables

How you apply yourself in the gym will determine your results. Learn the actionable steps to understand what works for you:

• Repetitions and proximity to failure
• Rest periods and tempo
• Volume - number of sets
• Frequency - how often should you train
• Progression guidelines
• Myo-reps - the Norwegian Method to Build More Muscle In 70% Less Time

You’ll finish this module with a complete understanding of what really drives progress (you will be surprised), and through a systematic process figure out what really works for yourself.

You will also get 12 different programming templates (more will be added) adapted to how many training days you prefer (2, 3, or 4 is my recommendation), different bodypart splits, whether your priority is building muscle or strength (or both), training for sports, a separate women’s program focusing on glutes and legs, and a 12 week conditioning template for endurance training. 

A step-by-step video guide will show you how to select the best program for you, how to adapt it to your needs, and also how to adapt it according to your progress (the latter which almost no other programs tell you about - they just ask you to follow their program without knowing anything about you).

MODULE 2

Level Up Your Understanding

With the training program variables in place, the next step is to build a knowledge base that allows you to "set-and-forget" your programming, while also understanding if and when you need to adjust and fine-tune things. In this module, you’ll learn:

• The basics of muscle growth and strength
• Understanding fatigue
• Periodization - how to program for different goals
• Individualization - according to genes, hormones, for women, for the elderly
• Stress and recovery
• Autonomy and Intuition

You’ll finish this module with a deeper understanding of how it all fits together to get the very best results, not just for a few weeks, but for life.

MODULE 3 - NUTRITION

The Last Program Diet Solution: Achieve Your Physique Goals While Eating To Satiety

Just released (as of August 2023), I share my approach to enable effortless fat loss and muscle building while eating to satiety and without meticulously counting and measuring every morsel of food you eat, or enforcing rigid and overly restrictive rules around foods.

Here’s what you will learn:

• Satiety signals, problems with calorie counting, intuitive eating, the ideal middle ground aka The Last Program way of eating.
• Can you really eat to satiety and build muscle and lose fat - what does the evidence show.
• Macro- and micronutrients effects on satiety.
• What foods are the most satiating - but also nourishing and tasty.
• Theory into practice with examples.
• Optimal fueling for workouts for recovery and muscle building.
• Psychology and food environment, the impact of perception, mood, serving sizes, palatability, circadian rhythms, sleep and stress. How to avoid overeating and bingeing.
• Aligning behaviours around food with values instead of having to rely on discipline and willpower.
• Case studies - including myself

You’ll finish this module with both theoretical and practical takeaways that will enable you to ingrain healthy food habits where you can eat when hungry and to satiety, while still allowing you to lose fat, build muscle, have better digestion and more stable energy levels.

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The Last Program Nutrition Method: The Theory and Practice of Fitness Coaching

In this module, I share my approach for fat loss and muscle building from a coaching perspective, focusing on the methodical and strategic approach.

Here’s what you will learn:

• Calorie requirements - what actually determines how many calories you need (calculators are worthless unless you understand all the variables that goes into this).
• Macro distribution - how important is protein, and how much do you actually need? (the answer will surprise you), how do you determine the distribution between carbs and fats, and what is optimal for you and your goals?
• Adjusting according to progress - no plan will work unless it takes into account real-world results. But you also need to know what indicators to monitor, when to adjust and what to adjust to ensure your progress is optimal.
• Carb cycling, fasting strategies (there are countless), the Protein Sparing Modified Fast (PSMF) for rapid fat loss - in this presentation I share everything about these advanced strategies.
• Case studies - theory into practice, showing how The Last Program Nutrition Method works in real people, in the real world.
• Calorie calculators
• Diet templates for different goals

You’ll finish this module understanding how to set up structured diet plans, how to adjust and optimize according to real-world results so you can get to your goals faster and without struggle or stagnation.

BONUS MODULES

Mapping out your life - Warrior Meditation - Metacognitive Model

I’ve been using successfully these strategies with my VIP clients, as part of the mental training segments. We specifically map out and address positive and negative factors in your life and how they affect your time, energy and focus.

We also look at how you relate to yourself and your own thinking.

This has a HUGE impact on your inner well-being and will have a dramatic impact on your overall life quality. 

I cover:

• Your goals and values, and how they impact your choices both on a conscious and subconscious level
• Mapping out your life, past and present, and how to manage it more effectively using some evidence-based practices
• The Warrior Meditation: This is my recommended mindfulness exercise for quieting down your thoughts, and doesn’t require extensive rituals or sitting in a quiet place with your eyes closed.
• The Metacognitive Model: Focused on modifying metacognitive beliefs that perpetuate states of worry, rumination and attention fixation. It’s a relatively new form of psychotherapy that focuses on an individual's cognition about their cognition. In other words, it addresses how you think about and relate to your own thoughts vs. other models which are more focused on WHAT you think.

You’ll finish this module with a deeper understanding of why you are the way you are, how you can strengthen what you like about yourself, and accept and modify what you don’t.

You will also get a highly effective mindfulness exercise supposedly originating from the Japanese bodyguards of the Emperor, he Samurai, and similar to what is taught today to special forces and agents.

This module alone could be it’s own course, but I consider it an essential part of being the best version of yourself, so I chose to include it in The Last Program!

BONUS MODULES

Activity, Cardiovascular Conditioning, Exercise Selection

The secret to sustainable results is not just lifting heavy weights and doing whatever exercises your favorite influencer is recommending. In this lesson, you’ll learn:

• The activity levels correlated with reduced disease risk and better body composition
• How to achieve better cardiovascular conditioning, for health and leasure, but also for sports
• The best exercises for your individual biomechanics and needs

You’ll finish this module with a clearer picture of what to do both inside and outside of the gym to achieve more energy, better body composition and more longevity and health.

SUPPORT AND COMMUNITY

Monthly Live Group Calls and a Private Community

For many, putting theory into practice can be challenging. This is why I have provided an ongoing support through Live Zoom calls and a private discussion forum. The benefits are:

• Real-time interaction: You can engage in live discussion, ask questions, and receive immediate feedback.
• Zoom calls will be recorded, allowing you to review the session later or access the material if you are unable to attend the live call. Send your questions in advance and ask to be anonymous if you desire.
• Knowledge sharing: You can engage in discussions, share experiences, and exchange valuable insights.
• Problem-solving: You can get solutions to challenges you encounter in your own training, leveraging the collective knowledge of the forum community.

You’ll have access to the Zoom calls and the forum for as long as you are a participant of The Last Program.

Some of the most recent Zoom-calls covered these topics:

• Shortened vs lengthened partial ROM training
• Soreness and muscle damage - is there a correlation?
• Short rest periods and muscle growth - why is it considered negative, but not for Myo-reps?
• Recommendations for advanced lifters to get the last 2-3kg/5lbs of muscle, even after 5-10+ years of training
• The Female-specific program and improving chinup strength
• Powerlifting templates and peaking/tapering for competition
• Being afraid to lower volume/frequency when used to training a lot
• Taking time off from the gym, where do you start when you go back
• Natural testosterone boosters, improving testosterone naturally, can recovery time be accelerated, Wim Hof breathing - research and practice.
• Tracking progress when training at different gyms, realistic rates of progress, training and periodization for sports, stretch-mediated growth - the truth, The Dorian Yates split
• Carb cycling, ketogenic diets, carnivore diets, vegan diets.
• ...and much, much more - this is where members get to share and discuss their training and nutrition and get my personal coaching expertise to improve their gains rapidly!