FLEKS

Plans & Journals

Back on track.

A journal to keep the promises you make to yourself. A free plan to give your gym sessions structure.

The Rebuild A4 PDF cover: white, with the black FLEKS band. Set the standard. Keep the promise.
The A4 PDF cover. The paperback cover is black.

The journal

The Rebuild.

Keep the promises you make to yourself.

What
A 28-day journal to track your habits, spot patterns and plan tomorrow.
For
Lads getting back on track who want to hold themselves to account, on paper.
Each day
Score your movement, food, water, sleep and screen time. Plan your next training day. Pick three promises for tomorrow.

A4 print-at-home PDF

Download it, print it at home.

£3.99

Buy PDF (opens Payhip in a new tab)

A5 paperback

124 pages. Perfect bound.

£7.99+ delivery

Buy paperback (opens Payhip in a new tab)

Separate purchases on Payhip. Paperback delivery calculated at checkout.

Preview the journal

Inside the journal.

Daily scorecards, training and habit tracking, and weekly reviews.

  1. Tonight’s standard

    Score your habits, plan your next training day and choose three promises for tomorrow.

  2. Time check

    Notice your screen habits, reflect on the day and pick one thing to leave until tomorrow.

  3. Weekly review

    Step back once a week and spot the patterns.

See the pages up close

Nine pages from The Rebuild, including how the score works, the weekly standard and the final score.

The plan

The Station Method.

A free 4-week workout plan to give your gym sessions structure.

For
Big lads getting back into the gym who want a clear route round it.
Length
Four weeks. The first-session guide below gets you started today.

4-week plan

Sent to your inbox.

Free

Your first session back

Three stations. About 30 minutes. Controlled reps, then log your weights.

  1. Leg press3 × 10
  2. Chest press3 × 10
  3. Lat pulldown3 × 10

Read the first-session guide

Questions.

Anything else, email hello@thefleks.com.

Which edition should I choose?

Got a printer and want to start tonight? The PDF. No printer, or want it bound? The paperback. The daily pages are the same in both.

How much is delivery?

Paperback delivery is calculated at checkout on Payhip. The PDF is a download, so there’s no delivery charge.

Is the Station Method really free?

Yes. Put your email in and the plan comes to your inbox. If a confirmation email arrives first, click its link to finish.

Where do I start with the plan?

With the first-session guide: three stations, about 30 minutes, and a clear next step. Then the 4-week plan gives the sessions after it structure.

I have a question about my order.

Email hello@thefleks.com.