Pick the figure that most closely matches how you look right now.
Please select your current body type to continue.
Step 3 of 7
Training experience
Be honest — this sets the right starting point. No judgment here.
🌱
Never Trained
Haven't exercised consistently before — complete beginner
✓
🏃
Trained On & Off
Some experience, know the basics but not consistent
✓
💪
Consistent Trainer
Training regularly for 6+ months but results have plateaued
✓
Regardless of your experience level — if you have any questions about where to start or how to apply the program, reach out to us at hello@browngains.com. We'll guide you. Free of charge.
Please select your experience level to continue.
Step 4 of 7
Where will you train?
Both deliver the same results — pick what actually fits your life.
🏋️
Gym
I have access to gym equipment
✓
🏠
Home
I'll train at home, no equipment needed
✓
Please select where you'll train to continue.
Step 5 of 7
Primary goal
What matters most to you over the next 12 weeks?
🎯
Fix Skinny Fat
Build muscle, lose belly fat, look leaner overall
✓
💪
Build Muscle
Get bigger, stronger, fill out my frame
✓
🔥
Lose Fat
Reduce belly, love handles, get leaner
✓
Please select your primary goal to continue.
Step 6 of 7
How many days can you train?
Be realistic — consistency beats intensity every time.
📅
3 Days Per Week
Solid foundation — perfect for beginners and busy schedules
✓
📅
4 Days Per Week
Optimal — enough volume to see real changes without burnout
✓
📅
5–6 Days Per Week
High commitment — includes dedicated cardio days
✓
Please select how many days you can train to continue.
Step 7 of 7
Anything else we should know?
Please declare any dietary preferences, restrictions, or physical limitations — or confirm you have none.
Mention dietary preferences, food restrictions, injuries, or physical limitations. This helps us tailor the program to you.
I have nothing to declare — no dietary restrictions, allergies, or injuries
Please either describe your restrictions above or tick "Nothing to declare" to continue.
This declaration is noted for your refund eligibility under our T&Cs.
Your Plan is Ready
Your 12-Week Plan is Built.
Based on your body type, goals, and lifestyle — here's exactly what BrownGains will do for you.
Your Program
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Matched to your profile
Your Goal
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Your 12-week focus
Training
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Your workout location
Experience
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Your starting point
🔎 Your Personalised Analysis
Your Plan is Built. Time to Start.
Enter your details to save your results and get your plan.