CookieLifts CoachingThe Basics Work
Simple lifting, real food, staying consistent. That’s the whole plan — no fad diets, no fluff.
Find Your Exact Blueprint
Three quick questions. Under a minute. No email required.
What's your primary goal?
Pick the plan that fits your goal
Every plan is built on the same philosophy: progressive overload, consistency, and food you’ll actually eat.
Basic
Just the lifting program
- Structured training program PDF
- PPL-style split, day-by-day sets & reps
- Progressive overload built in
- Instant delivery to your email
Full
Training + nutrition, dialed in
- Everything in Basic
- Nutrition plan PDF
- Simple, repeatable meals — no rigid meal plans
- Built to match your training goal
Premium
Coaching in your corner
- Everything in Full
- Weekly check-in with Carter
- Direct DM access for questions
- Adjustments as you progress
I built this from scratch.
No genetics lottery, no shortcuts — three stages of the same simple system. Every plan on this page is the exact blueprint I used.
Starting Point
No lifting background, no base. This is where the blueprint started.
Mid-Journey
Progressive overload and repeatable meals — nothing exotic, just executed.
The Standard
The same system you get in every plan — proven on the person who wrote it.
Share your results
Put in the work with one of the plans? Leave a review — it helps the next person trust the process.
Questions, answered
How are the plans delivered?
Instantly. As soon as your checkout goes through, the PDF(s) for your tier are sent straight to the email you used at purchase. No waiting, no account setup — open them on your phone and start your first session the same day.
What is the refund policy?
The Basic and Full Blueprint PDFs are non-refundable once they're sent — it's a file, and once you have it, there's no taking it back. Premium coaching has no lock-in contract, though — cancel anytime before your next billing cycle and you won't be charged again.
How do the weekly coaching check-ins work on Premium?
Once a week you send Carter a short update — training numbers, a form video or two, and how eating has gone. He reviews everything, adjusts your program where needed, and you keep DM access between check-ins for quick questions.
How soon can I expect to see results?
Most people feel stronger within 2–3 weeks and see visible change around 8–12 weeks of consistent training. The plans are built on progressive overload — the results compound the longer you stick to the basics.