Train four days.Enjoy seven.

Yes. This is a gym-based programme built around resistance machines, free weights and cardiovascular equipment, so you will need access to a commercial gym or fitness centre. Almost any standard gym will have everything you need. There is no specialist kit involved.

Four sessions a week. Three full-body resistance sessions and one cardiovascular session. You choose the length that fits your week: 30 minutes for two sets, 45 minutes for three, or 60 minutes for four. The programme is identical, only the volume changes, so a busy week does not mean a wasted week.

Yes, and it is one of the most common reasons people join. Every one of the 14 exercises is demonstrated on video so you know exactly what to do before you walk in. Start with a weight that feels comfortable, build slowly, and let the structure do the work. You are not competing with anybody in the room.

No. The programme was written for people in their 40s, 50s, 60s, 70s and beyond, and Bruce follows it himself at 62 while racing internationally. You choose your own weights and your own session length. The structure stays the same at every age, the loading is yours to set.

That is the point of it. The programme builds general strength, mobility and cardiovascular fitness, which is the foundation under every sport. Members use it for skiing, golf, tennis, padel, cycling, hiking and running. One programme, every sport.

Lifetime access to the members' area, which includes 14 full-body gym exercise videos demonstrated individually, cardio session videos for the bike, cross trainer and incline treadmill, a digital training tracker to record every workout and weight, the blog and knowledge hub, and the members' chat.

No. One payment, lifetime access, no monthly fees and no hidden costs. You pay once and the programme is yours.

Everything is online and works on a phone, tablet, laptop or desktop. Most members follow the videos on their phone at the gym. You will receive your login details by email as soon as you have paid.

Please speak to your doctor or physiotherapist before you start. This is a general fitness programme, not rehabilitation, and it is not a substitute for individual medical advice. If you have an injury, a diagnosed condition, take medication that affects exercise, or have been inactive for a long period, get cleared first. Full detail is in the Legal Notice and Fitness Disclaimer.

Most people notice they feel stronger and move more easily within four to six weeks, provided they train consistently. Visible change takes longer and depends on your starting point, your effort, your sleep and your diet. Nobody can promise you a figure. What the programme gives you is a structure that works if you turn up.