Train hard on four hours
One session plan, one drill and one correction, every Sunday morning. Built for people with jobs, not training camps.
Read by 12,400 people.
Skin in the game
- Coaching
- Nine years on the gym floor
- Clients
- 600+ programmes written
- Audience
- 12,400 reading every Sunday @ashe_morgan
- Method
- Tested on himself first
Three levers, one programme
Most plans push one and let the other two slide. Progress comes from holding all three at once.
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Strength
Six patterns, three sessions, numbers written down. If it is not logged it did not happen.
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Mobility
One drill a week, filmed, tied to the session you are about to do. Not a separate hobby.
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Recovery
The part everyone skips. One easy day and a protein number you can actually hit.
Drop one and the other two stall.
Ten years, mostly under a barbell
Six years coaching on a commercial gym floor, then four running a small studio in Leeds. Almost none of my clients were athletes. They had jobs, kids, and about four usable hours a week.
The programmes that worked were never the clever ones. They were short, repeatable and written down. That is all this letter is: the plan I would hand you in person, once a week.
Ashe
What lands on Sunday
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The session
A full workout with sets, reps and target loads.
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One drill
A single technique or mobility fix, filmed.
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The common fault
What most people get wrong that week, and the correction.
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Progress notes
What to log, and the numbers to beat next Sunday.
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Reader question
One question answered properly rather than in a sentence.
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The short version
A twenty-minute cut of the same session for bad weeks.
What comes back
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First programme I have finished in four years. The twenty-minute version is the reason.
Reader since 2023 -
I stopped rebuilding my plan every January. Now I just open the email and go.
Reader since 2022 -
The corrections are the best part. Small things I had been doing wrong for years.
Reader since 2024
Before you subscribe
Is it actually free?
Yes. The weekly letter costs nothing and will stay that way. There is a paid programme twice a year; ignoring it costs you nothing.
How much time does it take?
Three sessions of forty-five minutes, or four of thirty. Every week also includes a twenty-minute version.
Do I need a gym?
A barbell or dumbbells and something to hang from. Home alternatives are listed for every exercise.
I have never trained before.
Start with the eight-week base plan linked in your first email, then follow the weekly issues from there.
How do I unsubscribe?
One click at the bottom of any email. No questions, no exit survey.
One plan. Every Sunday.
Short enough to read before the coffee goes cold.
Written since 2021. Never missed a Sunday.