Rebuild · online coaching
Rebuild your training habit, with a coach.
New to lifting, or ready to get back to it? Eight weeks of strength training coached by Ivan, with fueling and mindset support alongside.
Next start
Monday 16 November
Eight weeks through the holidays, so you enter January with momentum.
€49/month, locked in while you stayFor the first 10 members, then €79. Billing starts on 16 November.
Rebuild · November is full.Join the waitlist and we'll tell you as soon as the next start opens.
What you get
Three parts, one coach.
Three strength sessions. A protein habit that supports them. A weekly check-in to keep you moving. Your coach sees all three and adjusts the plan as you go.
Training
Three full-body strength sessions each week, with an optional fourth day. Your coach sets your starting weights, helps you swap movements or work through a challenge, and adjusts the next week based on how training went.
Fueling
Start with protein: getting enough helps your body repair and build muscle as you return to regular strength training. Your coach helps you set a realistic daily target and find simple ways to reach it. No food scale, logging, crash diet, or guilt.
Mindset
Build consistency one week at a time. Check in honestly, even after a rough week, and use small wins as proof that you can keep going. Your coach helps you adjust the plan, carry progress forward, and get back to training without starting over.
A week
Under an hour per session. Under a minute to check in.
Your phone shows you what to lift and how much protein to aim for. Tell your coach how the week went, and your coach decides what next week looks like.
Three days a week
Train
Open your session, follow the demos, and log each set with one tap. The rest timer runs itself.
Every day
Eat
Your phone shows your protein target for the day. Aim to spread it across four meals, with a palm-sized portion of protein at each. No weighing, no logging.
End of the week
Check in
In under a minute, rate your sleep, energy, stress, and fueling, and note anything that got in the way. Your coach reads your answers alongside your sessions and decides where you move up next week and where you hold.
When the week goes sideways
Busy weeks, missed sessions, and low energy are part of training, not a reason to start over. There's a next step, and your coach helps you find it.
- Missed a session? If you can still fit it in this week with a rest day on either side, move it. If not, let it go and pick up with the group next week. Never double up. Not sure? Ask your coach.
- Low on time or energy? Tell your coach what you can realistically fit in. They'll help you adapt your training and decide what to scale back.
- Had a hard week? Your coach can keep next week's weights where they are, and you build from there.
- Something hurts? Stop that movement and message your coach for a pain-free swap. Chest pain, fainting, or trouble breathing: stop and get medical help.
A real coach you can message
Message your coach any time. You'll usually get a reply within two business days. Every two weeks, join live video office hours with your coach and other members. Every four weeks, review with your coach what's improving and what's proving harder than expected.
The eight weeks
Built around the holidays, on purpose.
You test your lifts before anyone travels, keep a minimum going over the break, and come back in January already training.
Right after you join: a short intake in the app (your why, your equipment, your three training days, and a few health questions), then add the app to your phone. Ivan reaches out personally within 48 hours.
Learn the lifts. Day 1 opens with a short fitness check: push-ups, squats, and a plank. Then two or three sets of 8, stopping with three or four good reps left (reps you could still do with clean form). You film a set of each main lift, a squat, a hinge, and a press, for your coach to check, and test all three in week 2 to set your starting numbers.
Build: three or four sets of 8 to 12, with two or three good reps left. When every set reaches 12 with two or three good reps still left, you move up a dumbbell, unless a hard week means your coach holds you there.
Test week: each session tests one main lift, plus a few light sets, to limit fatigue before the next test. Test Monday to Wednesday, before holiday travel. If those days don't work for you, spread the tests out with a rest day between, done by the 27th.
Holiday week: two 30-minute sessions that need only floor space.
Back in: three sessions, a little lighter, a repeat of your day-one fitness test, and a review of the eight weeks with your coach.
By 10 January, you'll have:
- Learned three main lifts (a squat, a hinge, and a press) with your coach checking your form
- Two sets of numbers on them, from week 2 and from before the holidays, so you can see what changed
- A feel for your own effort: what "two or three good reps left" actually feels like
- A daily protein target you know how to hit, with no tracking
- Eight weeks of the habit, holidays included, and a review with your coach of what comes next
The program: three days a week, plus an optional fourth.
Every week except test week and the holiday week follows this shape, in a gym or at home. Each day is built around one main lift. The exercises stay the same so you get good at them; the sets, reps, and weight change week to week. Exercises joined by + alternate, with a short rest after each pair.
Day A · Squat day
- Goblet squat main lift
- Incline dumbbell press + chest-supported rowHome: push-up + one-arm dumbbell row
- Lat pulldown, then farmer's walkHome: band pulldown
Day B · Hinge day
- Dumbbell Romanian deadlift main lift
- Seated dumbbell overhead press + lat pulldownHome: band pulldown
- Split squat + dead bug
Day C · Press day
- Dumbbell bench press main liftHome: push-up
- Paused goblet squat + one-arm dumbbell row
- Back extension + side plankHome: single-leg Romanian deadlift + side plank
Day D · Optional · after Day C, never the day before a strength day
- Lateral raise + face pullHome: band face pull
- Dumbbell curl + overhead triceps extension
- Rear-delt fly
- 10 minutes of conditioning: 30 seconds hard, 60 easyBike or rower · home: brisk walk, jog, or skipping
Every session starts with an 8-minute warm-up and finishes in under an hour. Leave at least a day between strength days, including between Day C and your next Day A. Pick three days, for example Monday, Wednesday, Friday, and keep them.
Then you keep going. On 11 January, you move into the Strength track: getting stronger and building muscle, with the same coach at the same price. Stay as long as it serves you.
Your coach
Ivan Sanz.
"I help you build the capacity to pursue what matters to you."
Ivan spent fifteen years building internet infrastructure before movement brought him back to his own body. When someone stalls, most coaches ask for more effort. Ivan first checks whether training, fueling, recovery, and mindset are working against each other. Foundations before intensity, and never fear or shame as fuel.
NASM-CPT & Sports Nutrition Coach (NSCA-CSCS in progress) · 250+ group classes coached across San Francisco and Berlin · Ironman 70.3 · CrossFit since 2011
Chris Sanz, assistant coach, handles your onboarding and the practical questions, and keeps an eye on your first weeks. Ivan writes the program, reads every check-in, and makes the calls.
"I could type a paragraph about his knowledge of the human body and how it relates to fitness, but what stands out most is Ivan's heart."
"What stands out about Ivan isn't just his knowledge, it's how much he cares about his clients getting better. His passion lies in seeing you grow. You'll work hard, and you'll get results."
"He's super encouraging, catches the little things with your form, and is just such a positive, happy person. He makes working out feel fun and gives the whole class a great energy."
Is this you?
Who Rebuild is for.
A good fit if you…
- want to get back into training, or build the habit properly for the first time
- can train three days a week, under an hour a session
- have a gym, or adjustable dumbbells at home and a long resistance band
- care more about a habit that lasts than a quick result
Not the right fit if you…
- have pain or an injury that needs a doctor's clearance right now. Come back once you're cleared; we're here for you.
- want a crash diet or a transformation in eight weeks
- want a different program written from scratch for you every week
Price
One price, locked in while you stay.
For the first 10 members. After that it's €79. Yours stays €49 for as long as you're a member.
Your price stays the same for as long as you're a member.
Rebuild · November is full. Join the waitlist and we'll tell you when the next start opens.
- Rebuild for eight weeks, then the Strength track
- A named coach who reads your check-in and decides when you move up or hold
- A daily protein target, with no food scale and no logging
- A look back with your coach every four weeks
- Your coach in your thread, and office hours every two weeks
- The PSP app on your phone: every session, with a demo for every lift
Prices include VAT.
Join today and you're not charged until 16 November.
Train them. If it isn't for you, tell us within 21 days of your start date and your first month is refunded in full. Claiming the refund ends your membership.
From your account, no notice period. Your access runs to the end of the month you've paid for.
Questions
Before you join.
I've never really lifted. Is this for me?
Yes. Everyone starts on dumbbells, the first two weeks are for learning the lifts, and newer lifters stop their sets with at least three good reps left. You'll know what good form looks like before anything gets heavy.
I already train. Will it be too easy?
It starts light on purpose: the first two weeks are for learning the lifts on dumbbells. From week 3 every set is written as an effort, not a weight, so it's hard for you whatever you lift. Moving to a barbell is decided at your week-8 review, and on 11 January you move into Strength at the price you joined at.
Is the program written just for me?
The program is the same for everyone in Rebuild, which is how your coach sees the whole group week by week. What's yours: your weights, your fueling, your coach's call on when you move up or hold, and swaps for anything that hurts or any equipment you don't have.
Is there an app?
Yes. The PSP app runs on your phone, with no app store needed: after you join, you add it to your home screen from your browser. Your sessions and demos, your protein target, your check-in, and your coach thread are all in it.
What equipment do I need?
A gym, or at home: adjustable dumbbells up to about 20–25 kg per hand and a long resistance band with a door anchor.
I'm travelling over the holidays.
That's what the plan is built around. You test your lifts 21 to 23 December, before anyone travels, and the holiday week is two short sessions you can do in a hotel room. Leaving earlier? Test in your last sessions before you go.
What happens after the eight weeks?
You review the eight weeks with your coach, who sets where you start next, and on 11 January you move into the Strength track at the same price. Or cancel any time from your account.
When are office hours?
Every two weeks, live on video. We set the time around where members live.
Rebuild starts Monday 16 November.
Next start: Monday 16 November. €49/month, locked in while you stay. For the first 10 members.
Rebuild · November is full. Join the waitlist and we'll tell you when the next start opens.
Not ready yet? Get the newsletter, twice a month.