Body Rebuild
A 16-week system for getting strong, leaner, and consistent again.
Body Rebuild is designed for busy adults 35+ who have been inactive or inconsistent and need a clear way back into structured training.
The Promise
The goal is not to destroy you for 16 weeks. The goal is to rebuild a process you can keep.
You will train three required days each week, use a Home or Gym program matched to your level, follow a realistic nutrition structure, and track the evidence that shows whether the plan is working.
What Is Included
Everything is structured. Nothing is random.
Three Required Workouts
Strength training built around squat, hinge, push, pull, single-leg, carry, and core patterns.
One Optional Accelerator
An optional fourth session for conditioning, movement, or extra work when recovery and schedule allow.
Home or Gym
Foundation, Build, and Performance tracks are available for both environments.
Realistic Nutrition
Macro, Portion, or Hybrid methods depending on readiness and tier.
Progress Tracking
Workout completion, performance, nutrition habits, measurements, and check-ins.
Structured strength for real life
Home Equipment
What you need to train at home
Adjustable dumbbells, resistance bands, a bench or sturdy chair, and safe floor space. When that equipment is not available, choose the Gym track.
Training Levels
Your level is assigned from evidence—not ego.
Foundation
For people rebuilding consistency, confidence, work capacity, and basic movement skill.
Build
For people with some recent consistency or previous experience who are ready for structured progression.
Performance
For experienced trainees who can use reps in reserve and progressive overload independently and have no unresolved safety issue.
Nutrition
Nutrition that fits real life
Body Rebuild does not use rigid meal plans or medical nutrition therapy. The program uses protein targets, meal structure, portions, food logging when appropriate, grocery and restaurant strategies, and weekly adjustments according to your tier.
Support
Same program length. Different levels of support.
Essentials is self-directed. Coaching adds weekly review, written feedback, group accountability, and targeted adjustments. Private adds weekly 1:1 support, faster weekday communication, deeper customization, and a monthly live session.
Compare TiersThe Path In
What happens after you apply
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Complete the Restart Assessment.
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Submit the Body Rebuild Application.
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BNL Plus reviews health readiness, goals, schedule, and support needs.
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Approved Essentials applicants receive the direct enrollment route.
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Approved Coaching and Private applicants complete a 30-minute Fit Call.
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Enrollment begins after approval, agreement, required screening, and successful payment.
Body Rebuild is fitness and general nutrition coaching. It is not medical care, physical therapy, injury rehabilitation, medication management, or medical nutrition therapy.
Start with the free assessment.
Find your likely training level, biggest constraint, and recommended support path.