That’s why we’ve gathered the most common ones in one place – so you can get clear, straightforward answers about our training programs, nutrition plans, ordering process, and more. Whether you’re here to build muscle, improve your nutrition, or explore our mental health tools, you’ll find everything you need to know right here.
AntiWeak is more than just workout plans – it’s a complete system combining evidence-based training, a strong focus on hypertrophy, and habit-building tools to help you achieve lasting results. We offer both pre-made and customized programs so you can find the perfect fit for your goals.
Absolutely. Our programs are designed for all levels – from complete beginners to experienced lifters.
If you’re just starting out, we recommend our Basic Growth Program – Complete Edition, which gives you a solid foundation, clear structure, and beginner-friendly exercises.
Yes – all our products are designed to work for both men and women. We have pre-made plans like the Basic Growth Program – Complete Edition, 2-Day Split Program – No. 1, 3-Day Split Program – No. 1, and more.
If you want something 100% personalized, you can choose our Custom Program – Tailored to Your Body, Goals & Schedule.
When you purchase a program or coaching from us, you receive everything digitally via email. This makes it easy and flexible to follow your training no matter where you are.
For custom programs, we include a detailed screening process to ensure the plan is tailored exactly to your goals, schedule, and fitness level.
We offer both functional training and hypertrophy-focused programs, including:
Yes – our pre-made programs are designed to suit most people, whether you’re a beginner or experienced. Beginners often start with the Basic Growth Program – Complete Edition, while more advanced lifters might choose the 4-Day Split Program – No. 1 or 4-Day Split Program – No. 2 – Low Volume.
Our pre-made programs are fixed to ensure they deliver proven results, but you can make small adjustments if you have experience modifying workout plans or by using the included alternative exercises.
If you have specific needs, goals, or limitations, we recommend choosing our Custom Program – Tailored to Your Body, Goals & Schedule for a fully personalized approach.
A custom plan is built 100% around your goals, needs, and lifestyle. It can include:
✔ Specific focus areas to target your weak points or desired muscle groups.
✔ Adjustments for past or current injuries.
✔ Scheduling that fits your personal routine.
✔ Nutrition guidance tailored to your preferences and daily habits.
Whether it’s training or nutrition, your plan is designed to work with your life – not against it – so you can achieve sustainable, long-term results.
After purchase, you’ll receive a detailed screening questionnaire by email. It covers your goals, training history, injuries, equipment access, weekly schedule, and (for nutrition plans) food preferences.
Fill it out thoroughly and send it back—the more detail, the better the plan. Once we receive it, we start designing your custom program (progression, volume, and exercise selection) to fit your life and targets.
Want to get started now?
You can expect to receive your custom training or nutrition plan within 3–5 business days after we’ve received your completed screening form.
Delays may occur if essential information is missing, so make sure to fill it out thoroughly to avoid extra wait time.
Ready for your personalized plan?
Yes – that’s one of the main benefits of a custom plan. We make sure your training is both safe and effective, even if you have injuries, physical limitations, or other special requirements.
Your program will be designed to work around these factors while still helping you progress toward your goals.
Want a plan built just for you?
Our ongoing coaching includes regular follow-ups, plan adjustments, two monthly video sessions (live or as a recorded video message), and continuous support via email or phone.
You can communicate via text (email or chat/SMS) and through two monthly video sessions, where you can get answers to your questions and request adjustments to your plan.
Yes – there’s no commitment period, and you can cancel your coaching at any time.
Payment is processed securely through our trusted payment gateway, and you’ll receive a receipt immediately after your purchase.
No – you pay monthly and can cancel at any time with no commitment.
Digital products (e.g., training plans, nutrition plans, tools) are non-refundable once delivered, unless required by law.
Custom-made plans and coaching services are also non-refundable once work has begun.
Unused physical products can be returned within 14 days of delivery.
For full details, see our Refund & Returns Policy.
Results vary from person to person, but with consistent effort and following your plan, you can typically notice visible progress within 4–6 weeks. Keep in mind that factors like nutrition, recovery, and training intensity all play a big role in how fast you progress.
Yes – you can, but for the best results we recommend following the program as closely as possible. Each plan is carefully designed with the right balance of volume, frequency, and recovery to optimize hypertrophy and overall performance. Mixing in other workouts may reduce its effectiveness.
If you’re unsure which program best fits your goals, feel free to contact us. We’ll help you choose the right option based on your experience level, training preferences, and desired results – whether that’s building muscle, improving strength, or boosting overall fitness.
When you sign up for our newsletter, you’ll be redirected to a page where you can access and download all the free products.
First, check your spam or junk folder. If you still can’t find it, contact us at info@antiweak.com, and we’ll make sure you get your plan.
Absolutely. You can always reach us at info@antiweak.com. We’re here to help you get the most out of your plan or product.
You can follow most of our programs both at home and in the gym. However, our hypertrophy-focused plans like the 4-Day Split Program – No. 1 work best with access to a gym, since they require a variety of equipment for progressive overload. If you prefer home training, you can adapt exercises or choose a program that fits your available equipment.
Most programs require basic gym equipment like dumbbells, barbells, and machines. If you train at home, resistance bands and adjustable dumbbells can be great alternatives. Each plan includes exercise alternatives so you can adapt to your setup.
Our free nutrition plans are based on standard ingredients, but you can easily swap foods to match your dietary needs. For a fully customized solution that accounts for allergies, preferences, or vegetarian diets, choose our Custom Nutrition Plan – Tailored to Your Body & Goals.
Yes – flexibility is built in. We provide alternative meals with similar calorie and macro content, so you can adapt the plan while staying on track with your goals.
Our sportswear comes in a range of unisex sizes designed for both men and women. Size charts are available on each product page to help you find your best fit.
Yes – AntiWeak ships worldwide. Shipping costs and delivery times vary depending on your location and will be shown at checkout.
We recommend washing sportswear inside out at low temperatures and avoiding fabric softener. Air-dry whenever possible to preserve fabric quality and print.
Missing a workout isn’t the end of your progress – just get back on track at your next session. Our programs are built to keep you moving forward, even if life gets in the way. If you want structured accountability, our Ongoing Coaching option is ideal.
Yes – we offer a Progress Tracker that you can download for free. It helps you track your workouts, body measurements, and strength gains over time.
Yes – our training and nutrition principles can be adapted for any age group. If you’re under 18 or have medical conditions, we recommend consulting a professional before starting.
We combine evidence-based training, the latest hypertrophy research, and habit-building tools to create sustainable results. Our mix of pre-made and fully customized solutions ensures you get exactly what you need – no cookie-cutter programs here.
