Apply - Online 1-on-1 Coaching

Choose Your Package

Standard Monthly 16,000 LKRevery 30 days

Best for: short-term guidance or ongoing monthly flexibility.

Customized strength & hypertrophy training program
Flexible nutrition & macro guidance
Weekly check-ins and direct messaging support

3-Month Transformation 45,000 LKRtotal, save 3,000

Best for: individuals already at a moderate or lower body fat level, looking to lean out, build targeted muscle mass, and optimize strength and performance.

The reality and expectations

Three months (12 weeks) is a powerful block of time to make noticeable structural changes to your body. If you're already relatively lean, 90 days allows us to fine-tune your nutrition, execute structured progressive overload, and strip off that remaining layer of fat while putting on lean muscle. It's not a magic fix for years of inactivity - it's a focused sprint to elevate your baseline and build the foundation for long-term progress.

Customized strength & hypertrophy training program
Flexible nutrition & macro framework, no restrictive meal plans
Weekly form audits & video analysis
Weekly check-ins & program adjustments
Direct messaging support throughout your 90 days

6-Month Total Physique Rebuild 90,000 LKRtotal, save 6,000

Best for: higher body fat percentages wanting significant fat loss while building muscle, re-engineering baseline habits, and making a lasting transformation.

The reality and expectations

If you're starting with a higher body fat percentage, a 3-month window isn't long enough to safely and sustainably reach your peak physique. The 6-month program provides the runway to execute proper fat loss phases without crashing your energy, metabolism, or performance. A physique that takes 1 to 2 years to build can't be duplicated in 6 months - but this will give you a dramatic, high-impact transformation and the long-term habits to keep it for life.

Complete multi-phase periodized training across blocks
Advanced nutrition & recomp strategy with refeeds
Priority weekly form audits & movement coaching
Comprehensive weekly progress evaluations
Priority direct access and accountability throughout

"I don't sell instant, temporary fixes or fake 30-day promises. Real muscle growth, strength, and sustainable fat loss require progressive adaptation and patience. Whether we work together for 3 or 6 months, you will see a real, significant change in your mirror and in your performance - built on actual exercise science, not quick tricks." - Bernil, Coaching Philosophy

Section 1

Physical Activity Readiness (PAR-Q)

If you answer Yes to any question below, consult your doctor before starting this plan.

Has a doctor ever said you have a heart condition and that you should only do physical activity recommended by a doctor? *

Yes No

Do you feel pain in your chest when you do physical activity? *

Yes No

In the past month, have you had chest pain when you were not doing physical activity? *

Yes No

Do you lose your balance from dizziness or ever lose consciousness? *

Yes No

Do you have a bone or joint problem that could get worse with exercise (e.g. arthritis, recent surgery, or an injury)? *

Yes No

Is your doctor currently prescribing medication for your blood pressure or heart condition? *

Yes No

Do you know of any other reason you should not exercise? *

Yes No

Section 2

Personal Information

Full Name *

Age *

Sex *

Male Female Other

Contact Number *

Email Address *

Height *

Current Weight *

Target Weight *

Section 3

Current Health & Medical History

Do you currently have any medical conditions or injuries? (e.g. heart disease, diabetes, asthma, joint problems, back pain, high blood pressure) *

Yes No

If yes, please list your conditions or injuries:

Are you currently taking any medications? *

Yes No

If yes, please list:

Have you had any recent surgeries or hospitalizations in the past 12 months? *

Yes No

If yes, please explain:

Do you experience dizziness, chest pain, shortness of breath, or severe joint pain during or after exercise? *

Yes No

If yes, please explain:

Are you pregnant or have you given birth in the last 3 months? *

Yes No Not applicable

Do you have any allergies or special dietary restrictions? *

Yes No

If yes, please list:

Section 4

Lifestyle & Habits

What is your current job / daily routine? *

How many days per week do you currently move or exercise? *

0 days 1–2 days 3–4 days 5–7 days

How many hours of sleep do you usually get per night? *

Less than 5 5–6 7–8 9 or more

How would you rate your stress level? *

Low Moderate High Very high

Do you smoke or use tobacco products? *

Yes Ex-smoker No

How often do you drink alcohol? *

Never Rarely Occasionally Frequently

Section 5

Training & Exercise Experience

Have you worked with a personal trainer or coach before? *

Yes No

If yes, please describe your experience:

How would you rate your current fitness level? *

Beginner Intermediate Advanced

What types of exercise do you enjoy? (tick all that apply)

Are there any exercises or styles you prefer to avoid?

How many days per week are you realistically willing to train? *

1–2 days 3 days 4–5 days 6–7 days

Do you prefer home workouts, gym workouts, or a mix? *

Home Gym Mix of both

If you have been working out, or have worked out in the past, are there exercises from your routine you'd like to keep? *

I'm new to this, I don't know I've been lifting for some time but I'm not sure I'd like to specify below

Have you experienced pain performing an exercise in the past? If so, which exercise?

If you've worked with a PT before and didn't improve on a certain exercise (weight or reps), which exercise was that?

Section 6

Food Preferences

What food items do you usually avoid?

What food items do you usually consume on a daily basis?

What food items are easily available for you to purchase, given your weekly schedule?

What food items do you really enjoy and want to keep while working towards your goals?

Section 7

Goals & Motivation

What are your main goals? (tick all that apply) *

Lose weight / fat Build muscle Improve strength Improve endurance Improve posture / back pain Sports performance General health Other

What prompted you to start now? *

How would you describe your ideal body or fitness level in 3–6 months? *

What obstacles do you think might get in your way?

What would success look like for you 3 months from now? *

Section 8

Online 1-on-1 Coaching

Choose Your Package

Physical Activity Readiness (PAR-Q)

Personal Information

Current Health & Medical History

Lifestyle & Habits

Training & Exercise Experience

Food Preferences

Goals & Motivation

Consent & Acknowledgement

Transfer the payment to confirm your place

Application Received!