Answer 15 quick questions in Telegram and get a 4–8 week training program built around your goal, days, equipment and injuries — on Shannon's methodology.
Every program is written fresh for one person. Here's a single day from one — wave and all.
Yours won't look like this one — it'll look like you. Different days, different lifts, your wave.
The same training that built the JWS Performance System — and every custom program that comes out of it.
Your goal, training days, session length, the equipment you actually have — and any injuries to program around.
Shannon's methodology applied to your exact answers. About a minute later, your preview appears in the chat.
See your split and a sample day before paying a cent. One tap unlocks the full branded PDF — yours forever.
Reps come down as the load goes up, and week four puts the strength on the bar. Every exercise carries its own four-week wave — the same system as the JWS Performance System ebooks, built into a plan that's yours alone.
Get my wave →
The JWS check-in app for iPhone: daily weight, sleep and mindset, four-angle progress photos with then-and-now comparisons, and a calendar of every day you showed up. Your program builds it — Journey proves it.
Not a guru, not a suit — just someone who fell in love with training and built a system around it. Every custom program runs on the exact methodology I train with myself. Build yours, and if you ever need a hand, I'm one message away in the chat.
Paid for my plan and it looks awesome.
Even counted in different exercises for my ‘dodgy ankle’.
The week to week breakdown on scaling up or down depending on which week it is — very informative but not overly ‘wordy’.
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. Pair it with the Journey app on iOS to track every check-in along the way.
