No forms, no email chains, no waiting days for a coach to reply. The whole thing happens inside Telegram.
Your goal, training days, session length, the equipment you actually have, areas you want to focus on — and any injuries to program around.
Shannon's training methodology applied to your exact answers. About a minute later your program preview appears in the chat: your split, your week, a sample day.
See your program before paying a cent. One tap unlocks the complete branded PDF — every session, every set, yours to keep forever.
Reps come down as the load goes up, and week four puts the strength on the bar. Every exercise in your program carries its own four-week wave — the same system as the JWS Performance System ebooks, built into a plan that's yours alone.
Yes — your program is built only from your answers. Your training days, your session length, your equipment, your focus areas. If you've only got dumbbells, you'll never see a barbell in it.
Tell the bot when it asks. Movements that clash with what you mention get swapped for safer alternatives. It's general fitness guidance, athlete-to-athlete — not medical advice — so if you're unsure whether training is right for you, check with a professional first.
Right in your Telegram chat, as a branded PDF. It's saved to your account — type /myprogram any time and it's re-sent free.
Message the bot — Shannon sees it and sorts it. You'll never pay for a program you didn't receive.
Shannon's training methodology — the same system behind the JWS Performance System ebooks — applied to your exact answers. It's how Shannon would train you, shared athlete-to-athlete, not a certified coaching service.
Every JWS custom workout program is a 4–8 week personalised plan built from your answers — not a template with your name on it. Training 3 days or 6, the split fits your week: full body, upper/lower, or push/pull/legs. Full gym membership, a pair of dumbbells at home, or bodyweight only — every exercise is chosen from the equipment you actually have. Building muscle, losing fat, or chasing strength, the program carries the JWS 4-week rep wave on every lift, week-by-week progression, warm-ups, recovery guidance and a printable tracker. Injuries and limitations get programmed around, not ignored. Made in Australia, works anywhere — delivered straight to your Telegram as a branded PDF you keep forever.