You don't need to start again. You need to rebuild.

Start tested. Train with structure. Finish with proof.

The Templetown 12-Week Online Rebuild is for adults who miss feeling strong, capable and comfortable in their own body.

Start with proper testing at Templetown. Train in your own gym. Get coached every week. Return before Christmas and see exactly what changed.

Opening assessment

Saturday 12 September

Programme starts

Monday 14 September

Final retest

Saturday 5 December

Small September intake — maximum 15 places. Applications reviewed in order received.

Apply Now Ask Paul a Question

Takes about two minutes. No payment at this stage, we'll talk first.

You know how to train. So why does it keep becoming stop-start?

You may already know your way around a gym. You might have trained regularly for years or played sport when you were younger. But work, family, old injuries or simply having less time have changed the week around you.

You don’t need another random workout. You need a clear target, a realistic structure and someone paying attention when life changes.

Apply Now

Sound familiar?

Getting out of bed in the morning has started feeling like a full body exercise

You remember feeling less achy. You'd quite like that feeling back again

You eat and train well for a few weeks but then lose momentum

You are sick and tired of feeling, stiff, sore and sluggish

Climbing the stairs feel harder than they used to

You keep telling yourself that you'll "get properly back into it"

The Rebuild Method

Tested in person. Coached individually. Retested with proof.

ASSESS

Establish where you're actually starting.

BUILD

Create an individual plan around your goal, experience, schedule and gym.

COACH

Review training every week with personal feedback and accountability.

ADAPT

Change the plan when work, family, travel, sport or old injuries affect the week.

RETEST

Repeat the relevant testing before Christmas and clearly see what changed.

We're not testing you to see if you're "fit enough".

The opening assessment isn't an exam and there is no pass or fail. It gives us a proper starting point before I build your programme.

Depending on your goals and training history, it may include:

InBody scan

Waist and relevant measurements

Progress photos where appropriate

Training and injury history

Goal-setting discussion

Movement assessment

Relevant strength benchmarks

Relevant fitness benchmarks

Current gym and equipment review

Nutrition and lifestyle review

The testing is appropriate to the individual.

The coaching

A programme sitting on an app won't get you back to feeling strong and fit.

Coaching is what keeps you moving forward when real life gets in the way.

Throughout the 12 weeks I’ll be reviewing how you're actually training and adjusting things based on your progress.

So if work gets mental, the kids are sick, your back starts feeling dodgy or you miss a week because you're away, you don't have to figure out what to do next on your own.

Client receive:

Weekly personal WhatsApp check-ins so you stay accountable and know exactly what to focus on

Workout feedback so you're not just ticking exercises off an app

Exercise video reviews so you can train with more confidence

Programme adjustments as you get stronger and fitter

Nutrition guidance to support fat loss, energy and recovery

Recovery guidance so you know when to push and when to pull things back

Real-world accountability that works around work, family, illness, travel and sport

The goal isn't 12 perfect weeks.

It's getting you stronger, fitter and more confident while building a routine you can actually keep going after the 12 weeks are finished.

REAL PEOPLE. REAL PROGRESS.

Less body fat. More strength. Better fitness. More confidence. These are real Templetown clients who stopped guessing and started training with a plan.

Your starting point will be measured. Your programme will be built around you and we'll track your progress throughout the 12 weeks.

Personal coaching that doesn't feel generic

Three profiles, three different weeks, the same process: tested at the start, coached through the middle, retested before Christmas.

Case study 01

Busy adult

Problem

Two kids, shift work and a 60-hour week. Training happened when the day allowed it, which usually meant three good weeks followed by a month off.

Coaching

Three fixed sessions a week built around a 45-minute window, with a two-session fallback for the bad weeks. Weekly WhatsApp check-in every Sunday night and the plan reshuffled twice around work travel.

Result

Trained 31 of 36 planned sessions. Waist down 6cm, InBody lean mass up 1.9kg, back squat 80kg → 100kg.

"Trained 31 of 36 planned sessions. Waist down 6cm, InBody lean mass up 1.9kg, back squat 80kg → 100kg."

Case study 02

Former athlete

Problem

Played senior county football until 28, still training hard but with no structure. Programme changed every week, benchmarks were nine years old and one hamstring kept flaring up.

Coaching

Movement assessment first, then a strength block around what the hamstring tolerated. Real benchmarks retested at week 6, lifting video reviewed most weeks for bar path and hip position.

Result

Trap-bar deadlift 140kg → 175kg. No hamstring episodes in 12 weeks. 1km row PB down 11 seconds.

"I thought I knew what I was doing — I just had no plan. Getting my numbers written down and actually chased was the whole thing."

Case study 03

Returning client

Problem

Third attempt at getting back to consistent training after two years away. Previous online plans were PDFs with nobody at the other end, so momentum lasted about five weeks.

Coaching

Deliberately conservative start — two sessions a week for the first block, third added at week 4. Nutrition kept to three practical actions. Week 6 review reset the target rather than pushing volume.

Result

Twelve weeks completed with no break longer than four days. InBody body fat down 4.1%, first full set of chin-ups since 2019.

"It is the first time I have finished something like this. Knowing someone would read my week meant I stopped skipping the hard days."

The 12 weeks

12 weeks to feel stronger, fitter and back in control.

Before the programme

Establish where you are now and agree exactly what you want to change

Weeks 1–5

Build consistency, strength and fitness without trying to overhaul your whole life

Milestone

Week 6

Review what’s working, remove barriers and adjust the plan

Optional midpoint InBody and measurement check available for €45

Weeks 7–11

Keep progressing while learning how to handle busy weeks, travel, work and family

Milestone

Week 12

Retest, compare where you started and leave with a clear plan for what comes next

How the hybrid model works

Two scheduled assessment visits. Twelve weeks of coaching.

You get the structure and accountability of Templetown coaching without having to travel to Carlingford every week.

We start with an in-person assessment at Templetown so we know exactly where you are starting. From there you train in your own gym using a programme built around you while I coach and adjust it throughout the 12 weeks.

At the end you return to Templetown to retest, compare your results and see exactly what has changed.

Train in your own gym. Get coached from Templetown.

Only two visits in 12 weeks

Approximate drive times to Templetown, Carlingford

Train where it suits you. Get coached like you were here.

Dundalk

~25 min

Newry

~25 min

Down

~45 min

Armagh

~50 min

Monaghan

~55 min

Meath

~60 min

Two visits in twelve weeks: 12 September and 5 December.

What is included

More than a programme on an app

Know exactly where you're starting

A programme built around you

Weekly accountability with Paul

Train confidently with technique feedback

Know when to push and when to adjust

Simple nutrition guidance for your goal

Recover better around work, family and training

our programme adapts as you progress

Personal Week 6 progress review

See exactly how your body has changed

See how much stronger and fitter you've become

Clear before-and-after progress summary

Know exactly what to do next

Before you join, make sure this sounds like you.

You don't feel as strong or fit as you used to

You're fed up starting again every few months

You want to lose body fat, get stronger or rebuild your fitness

You want a plan built around your body, goals and current fitness

You want to train in your own gym without figuring everything out yourself

Work, family or life can make consistency difficult

You want accountability without someone breathing down your neck

You can attend Templetown for the opening and final assessments

You're ready to give yourself 12 weeks to properly get moving again

This probably won't suit you if...

You only want a cheap downloadable workout

You want every training session supervised in person

You don't want any accountability or coaching

You're looking for a crash diet or an overnight transformation

You're not in a position to commit to the 12 weeks right now

Questions

Questions before you join?

Do I have to train at Templetown every week?

No. You train in your own gym. You attend Templetown for the opening and final assessments.

Why do I need to attend the opening assessment?

Because I don’t want to guess your starting point from an online questionnaire. The assessment helps establish your baseline, movement considerations, relevant testing and the programme that best fits you.

What happens if I cannot attend the assessment date?

Attendance is a core part of the programme. Where there is a genuine work, family, illness or travel issue, an alternative may be arranged where practical.

Do I need to be experienced?

You should have some previous gym experience and be comfortable training independently.

What equipment do I need?

Access to a reasonably equipped gym is recommended. Your programme is built around the equipment you actually have available.

Is this suitable if I have an old injury?

Training can often be adjusted around previous injuries or limitations. The programme does not replace medical diagnosis or treatment.

What if work, family or holidays disrupt my training?

That’s exactly where coaching matters. We adjust the remaining structure where practical rather than treating one disrupted week as a complete restart.

Will I receive a meal plan?

No rigid generic meal plan. You receive individual nutrition targets, guidance and practical actions based on your goal and lifestyle.

What if I become injured or unwell during the programme?

Tell me as soon as possible. Training can be modified and where appropriate you may be advised to seek medical or physiotherapy assessment.

What happens if I miss training or check-ins?

The programme runs for a fixed 12-week period. Missed sessions don’t automatically extend the programme, but I will help adjust the remaining structure where practical.

Is there a payment plan?

Yes. €500 upfront or two payments of €275.

What happens after the 12 weeks?

Your final assessment includes a next-phase recommendation based on your results and goals.

Join the September Online Rebuild

Or you could start in September. Build your routine through autumn. Reach December stronger, fitter and back in control with 12 weeks of structured training already behind you.