Training with a bad back. Your Day 1, in about 2 minutes.
Every lift chosen around your lower back. See it before you sign up.
Question 1 of 10: What's your goal?
10 questions. No card. About 2 minutes to your Day 1.
“Made eating healthy understandable. I’ve lost 30lbs so far! 🔥”
“Mac helped me achieve my weight loss goals while keeping me motivated through the whole process! Great trainer and very knowledgeable.”
Building a real week…
That's me. Now on the left, December 2025 on the right. My own cut over five months. Your results depend on your effort.
See it before you sign up
Macros + micros, solved
Calories, protein, carbs, fat, plus the fiber, sodium, potassium and magnesium floors most plans skip.
Every meal mapped
Real photo, real macros, cook time, cost and the full recipe one tap away.
Warmup, sets, finisher
Anatomy plate on every movement, a swap if you have no barbell, and form cues on tap.
The whole week in one cart
Sorted by aisle, built from the exact meals in your week so nothing rots in the fridge.
What you get
- 7 daily workoutsGym or home, with form notes
- Sets, reps, rest and effort on every liftPlus the rule for when to add weight
- Personal macro targetsProtein, carbs, fats and calories
- Meals with real photosRecipes, cook times and simple swaps
- One page grocery listBuilt from the exact meals in your week
- Built around your restrictionsKnee, lower back, shoulder, hip, wrist, pregnancy and postpartum
Who is behind it
Coach Mac Foster
NPTI Diploma · Apollo Beach, Florida
personal trainer with an NPTI Diploma
Formal education, not a weekend course.
384k on TikTok · 22k on Instagram
Go check the comments before you trust a word I say.
I did this myself first
The before and after above is me, dated.
What happens on day 8?
Nothing gets taken away and nothing charges you. Your 7 free days stay yours for good, and so does the map of the full week: the split, the lifts and the plates for every day. The sets, reps and full recipes for the days come with the paid program. If you never buy, keep the 7 days and run them again.
How it works
- 01
Answer 10 quick questions
About 2 minutes. One question per screen.
- 02
I build your week
Your answers, my system, my coaching calls. Never a template.
- 03
You start right now
Your plan, meals and grocery list open right away.
My promise to you
Run the 7 days. If it doesn't read like it was written around your answers, reply to my email and I'll rebuild it by hand myself. That's on me, not on you.
Is this really free?
Yes. Your full 7 days of workouts, macros, meals and a grocery list are free, no card required. You see the whole week mapped out day by day, so you know exactly what comes next. I make my money when a small number of people upgrade to the full program after they feel the difference.
How is this different from a free PDF?
Built the moment you finish the 10 questions, using the same system I run with paying clients. A PDF gives 10,000 people the same plan. Mine gives you one plan, made from your answers.
I'm a total beginner. Will I be lost?
Every workout has form notes and a beginner regression. If you can walk into a gym or clear a 6 ft square at home, you're ready.
What if I'm short on time?
Every session is 30 minutes or less. Meals are 4 ingredients. The whole week is built to survive a real schedule.
Who actually writes this?
My software builds it from your answers, using the same coaching rules I use with paying clients. If it ever reads like a template, reply and tell me and I'll rewrite it myself.
You can start in about 2 minutes.
Seven days of workouts, macros, meals and a grocery list, built around your answers and yours to keep. No card, no trial, nothing to cancel.
Build my free 7 daysFree. Opens right away. Replies go to Coach Mac's inbox.
Want the full program now? The Bundle, $179 is the Tailored Meal Guide plus the 4 Month Program.
Want to read a full week first? See the free beginner workout plan.
Already signed up and lost the email? Send my link again.