Home About Public Speaking Peptides Programs Shop Contact Shop Now →
Training Programs

PROGRAMS
BUILT FOR
RESULTS.

Training programs built by Nelson "NellyT" Thomas and top coaches. Designed for all fitness levels — including adaptive athletes. Week 1 is completely free. No credit card needed.

Start Your Free Week → See Week 1 Workouts
Start Here — Free
Week 1
$0 / first week
Full access to Week 1 workouts — gym & home versions included. No credit card required.
Weeks 2–8
$29.99 / full program
Unlock all 7 remaining weeks instantly. Gym & home versions included.
✅ Works for all fitness levels  ·  ✅ Adaptive athlete friendly  ·  ✅ Gym & home options
What's Included

EVERYTHING YOU NEED
TO TRANSFORM

🏋️
Gym & Home Workouts
Every week includes both a gym version and a home version — so no equipment is never an excuse.
📈
Progressive Overload
Each week builds on the last. The program is designed to push you further as you get stronger.
🦾
Adaptive Athlete Friendly
Modifications included throughout for amputee and adaptive athletes — because everyone deserves to train.
🧠
Weekly Mindset Challenges
Each week comes with a mental challenge from Nelson — because the real transformation starts in your head.
🥗
Nutrition Guidelines
Simple, practical eating tips to fuel your workouts and speed up your recovery — no complicated dieting.
💪
1% Better Every Day
The NellyT philosophy baked into every session — small consistent wins that compound into massive results.
Program Overview

8 WEEKS.
ONE MISSION.

Here's what the full 8-week journey looks like. Week 1 is yours free — unlock the rest after your trial.

🔓 Free Access
01
Week One
Foundation
Build your base. Learn the movements. Set your mindset.
02
Week Two
Activation
Intensity picks up. Compound movements introduced.
🔒 Unlock — $29.99
03
Week Three
Build
Volume increases. Strength gains begin showing.
🔒 Unlock — $29.99
04
Week Four
Deload
Strategic recovery. Let your body absorb the work.
🔒 Unlock — $29.99
05
Week Five
Power
Explosive movements. Push your limits further.
🔒 Unlock — $29.99
06
Week Six
Strength
Heaviest training phase. Mental toughness tested.
🔒 Unlock — $29.99
07
Week Seven
Peak
Everything comes together. You're almost there.
🔒 Unlock — $29.99
08
Week Eight
Finish Strong
Final push. Compare to Week 1. See your comeback.
🔒 Unlock — $29.99
Free Week Preview

WEEK 1 WORKOUTS —
YOURS FREE

Choose your version — gym or home. Both deliver the same results. Pick what works for you today.

Mon
Upper Body Push
45–55 min
Tue
Lower Body
45–55 min
Wed
Active Rest
Walk / Stretch
Thu
Upper Body Pull
45–55 min
Fri
Full Body
50–60 min
Sat
Cardio / Core
30 min
Sun
Rest & Recover
Recovery day
01
Barbell Bench Press
4 sets × 10 reps · 90 sec rest · Monday
02
Incline Dumbbell Press
3 sets × 12 reps · 75 sec rest · Monday
03
Leg Press
4 sets × 12 reps · 90 sec rest · Tuesday
04
Romanian Deadlift
3 sets × 10 reps · 90 sec rest · Tuesday
05
Seated Cable Row
4 sets × 12 reps · 75 sec rest · Thursday
06
Lat Pulldown
3 sets × 12 reps · 75 sec rest · Thursday
07
Dumbbell Shoulder Press
3 sets × 10 reps · 75 sec rest · Friday
08
Cable Tricep Pushdown
3 sets × 15 reps · 60 sec rest · Friday
Mon
Push Day
35–45 min
Tue
Legs & Glutes
35–45 min
Wed
Active Rest
Walk / Stretch
Thu
Pull & Back
35–45 min
Fri
Full Body
40–50 min
Sat
Cardio / Core
25–30 min
Sun
Rest & Recover
Recovery day
01
Push-Ups
4 sets × 15 reps · 60 sec rest · Monday
02
Pike Push-Ups
3 sets × 12 reps · 60 sec rest · Monday
03
Bodyweight Squats
4 sets × 20 reps · 75 sec rest · Tuesday
04
Reverse Lunges
3 sets × 12 each · 75 sec rest · Tuesday
05
Resistance Band Rows
4 sets × 15 reps · 60 sec rest · Thursday
06
Superman Hold
3 sets × 12 reps · 60 sec rest · Thursday
07
Burpees
3 sets × 10 reps · 90 sec rest · Friday
08
Plank Hold
3 sets × 45 sec · 60 sec rest · Friday
Get Started

CLAIM YOUR
FREE WEEK

LET'S GET IT! 💪

Your free Week 1 program is on its way to your inbox. Check your email and let's get to work!

STOP WAITING.
START BUILDING.

Week 1 is free. Your comeback starts today. No excuses — just action.

Claim Your Free Week →

1-ON-1 COACHING

WORK DIRECTLY WITH NELSON

Get personalized coaching, ask questions about your workouts, and get the mindset push you need — face to face with Nelson himself.

$49
30-Minute Coaching Call
via Google Meet · Book any time that works for you
  • ✅ Personalized workout advice
  • ✅ Nutrition & recovery tips
  • ✅ Mindset coaching from Nelson
  • ✅ Q&A — ask anything
Book Your Call — $49 →