Your schedule
The days you can actually train and how long each session can be. A plan you can follow in a good week and a chaotic one.
Online personal training, worldwide · The Custom Program
Strength training built around your life, not a template.
I write your program around your goals, schedule, equipment and training history, then adjust it phase by phase as you get stronger. Especially for women 35 to 55 who want to build strength and improve their body composition.
Book a 20-minute fit call
Free video call. No payment on the call.
- From €99/month, VAT included
- Your first program within 3 working days of receiving your details
- 14-day full refund on your first purchase
“I have become stronger, fitter and more confident in myself.”
What “custom” means here
Your program starts from your week, not from a template.
Most programs are written for an imaginary person with unlimited time, a perfect gym and a textbook body. Yours is written for you, and rewritten as you change.
Your equipment
A full gym, or just resistance bands and a few dumbbells at home. You tell me what you have, I tell you if anything is worth adding, and I build around it.
Your history
What you’ve done before, what worked, what made you stop, and anything your body needs me to respect. New to weights, back after a break, or stuck after years of training.
Your goal
Getting stronger, building muscle, changing your body composition, and anything else that affects how you should train.
- Stabilizing
- Controlled
- Strong
Each phase has a job. Exercises, loads and volume change between phases as you progress, and each phase lasts as long as its goal needs, not always four weeks. The structure stays simple on purpose: the program you follow consistently beats the perfect one you abandon.
It’s a good fit if…
- You want to get stronger and improve your body composition with a plan written for you.
- Your schedule, equipment or training history doesn’t fit an off-the-shelf program.
- You’ve started before and stopped, and you want structure you can keep.
- You’re new to strength training, coming back after a break, or training without progressing.
- You’re happy to train on your own, log your sessions and follow the plan.
It’s not the right plan if…
- You want meal plan suggestions. The Custom Program comes with my macro calculator; meal plan suggestions are part of Premium Coaching.
- You want more day-to-day contact with me. That’s what Premium Coaching is for.
- You want guaranteed results in a set number of weeks. Nobody honest can promise that.
If Premium Coaching sounds like you, mention it on the fit call.
The Custom Program
What’s included
- A training program written for youBased on your goals, experience, equipment, schedule and relevant circumstances.
- New phases as you progressYour programming continues for as long as your plan is active.
- Your program in my coaching appEvery session, exercise, set and rep, with a place to log what you did.
- A cycle overview PDFThe map of your training cycle: what each phase is for and how they build. A new one arrives when your next cycle starts.
- My online macro calculatorTo set your own nutrition targets.
- A 20-minute review before your next phaseWe look at how it went and set up what comes next.
- A fast startYour first program within 3 working days of receiving everything I need from you.
Not included: meal plan suggestions and on-demand chat support. For closer support, ask about Premium Coaching.
How it works
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Book a 20-minute fit call
Answer a few short questions when you book. I’ll message you on WhatsApp to confirm, then we meet on Google Meet to look at your goal, your week, your equipment and your history.
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Decide together
If I think I can help, I’ll recommend a plan and send you a secure checkout link. If I don’t think it’s right for you, I’ll say so.
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Send me your details
Your training history, schedule, equipment and preferences: everything I need to build your program.
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Get your first program
Within 3 working days of receiving everything I need, with your cycle overview PDF.
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Train, log, review
You train and log your sessions. Before the next phase, we do a 20-minute review and I build what comes next.
What clients say
From public reviews of Simone Puddu Personal Training, written by in-person and online clients.
I have become stronger, fitter and more confident in myself.
The plan evolves in time as your skills improve and strength grows.
…knows exactly how to make each session comfortable yet effective, even if you’re coming back after a long break.
Simone has a great way of pushing you towards your objectives without being overbearing.
I enjoy seeing the progress and transformation of my body.
He helped me and continues to help me both in the gym and online when I travel.
About
I’m Simone Puddu.
I’m an Italian personal trainer. I coach people in person in Malta and online worldwide, with clients on almost every continent. I’m travelling at the moment, so new clients start with me online.
I’ve worked with people who had never lifted a weight, people coming back after years away, and people whose training has to fit around a demanding job, a family or a body that needs a more careful approach. That range taught me to coach the person in front of me, not the textbook.
I don’t believe in one rule for everyone. The exercises, the volume and the progression should fit your body, your goal and the phase you’re in. That’s where coaching actually happens: in the adjustments.
- ISSA Certified Personal Trainer
- ISSA Fitness Nutrition certification
- Registered with EREPS, the European Register of Exercise Professionals
- Coaching in English and Italian
Pricing
The same Custom Program on every plan. Longer plans cost less per month. All prices in euro, VAT included.
Monthly
€99per month
Billed every month.
6 months
€495every 6 months
Works out at €82.50 a month. You save €99 compared with monthly.
Yearly
€890per year
Works out at €74.17 a month. You save €298 compared with monthly.
- Every plan renews at the same interval until you cancel.
- Cancel future renewals yourself from your account in a web browser on a computer (the phone app doesn’t have this option). You keep access until the end of the period you’ve paid for.
- 14-day full refund on your first purchase, no reason needed.
- No payment on the call. If we agree it’s a fit, I send you a secure checkout link.
Questions
Is this suitable if I’m new to strength training?
Yes. Your program starts from where you are today: new to weights, coming back after a long break, or training for years without progressing. Exercises, loads and volume are set for your level and adjusted as you improve.
Do I need a gym?
No. A full gym is great, but a small space at home works too. The minimum is a set of resistance bands with a way to anchor them high and low, and a few basic dumbbells. You tell me what you have, I tell you what, if anything, is worth buying, and I build your program around it.
How much time do I need?
As much as you can realistically give, consistently. We agree the number of training days and the session length on the call, and I write the program to fit them.
Do you give meal plans?
Not in the Custom Program. There you get my online macro calculator to set your own nutrition targets. Meal plan suggestions are part of Premium Coaching; ask me about it on the call.
Can I message you?
You can message me in the app and I reply when I can, but the Custom Program isn’t a live chat or on-demand support service and there’s no guaranteed reply time. The 20-minute reviews are where we look at your progress and plan the next phase. If you want more contact, that’s Premium Coaching.
How long is each phase?
It depends on what the phase is for, so it isn’t always four weeks. Before your next phase starts, we do a 20-minute review.
When will I see results?
That depends on your starting point, consistency, sleep, nutrition and everything else going on in your life, so I don’t promise specific results or timelines. What I do promise is a program written for you and adjusted as you progress.
Should I check with my doctor first?
If you have a health condition, are pregnant, or aren’t sure whether exercise is right for you, yes: check with your doctor before starting, and mention it on the call. The Custom Program is fitness programming, not medical advice or treatment.
What happens on the fit call?
Twenty minutes on Google Meet. The link is in your confirmation email, and I’ll message you on WhatsApp beforehand to confirm the time. We talk about your goal, your week, your equipment and your training history. If I think I can help, I’ll recommend a plan and send you a secure checkout link afterwards. If I don’t think it’s the right fit, I’ll tell you. There’s no payment on the call.
How do cancellations and refunds work?
Every plan renews at the same interval until you cancel. You can stop future renewals yourself from your account in a web browser on a computer (the phone app doesn’t have this option), and you keep access until the end of the period you’ve paid for. On your first purchase you can get a full refund within 14 days, no reason needed. The details are in the Terms.
Does it work where I live?
Yes. Everything happens online, through my coaching app and video calls, so it works wherever you are. I’ve coached clients on almost every continent, and the booking page shows call times in your own time zone.
Not sure it’s the right fit? That’s what the call is for.
Twenty minutes on video. Tell me where you are and where you want to be. If I can help, I’ll show you how. If not, I’ll say so.
Book a 20-minute fit callFree. No payment on the call. From €99/month if you join.