Tarek Elkhayat
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Launching 1 July · 750 spots

Never pay a fitness coach
again.

I'll give you the knowledge and tools to build your own gym splits, workout plans and nutrition plans, whether you want to bulk, cut, maintain or recomp. The same tools I personally use for myself and for my coaching clients.

Join the waitlist →
Built it myself

9 years. No coach. Here is the journey.

Every photo and milestone below was a decision I made on my own. Some were right, some were wrong, all of them taught me something.

Tarek 2017
Photo
2017
2017
Tarek 2026
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2026
2026
22 milestones. 9 years. No coach.
September 2017
Day one. No idea what I was doing.
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December 2017
First small wins. Decided to lock in.
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March 2018
More commitment. More results.
Mar18·1Mar18·1
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December 2018
Building real muscle for the first time.
Dec18·1Dec18·1
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March 2019
Hit a plateau. Decided to bulk.
Mar19·1Mar19·1
December 2019
Bulk was bulking.
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July 2020
Did not know when to stop. Bulked too hard. Too much fat. Insulin sensitivity tanked.
Jul20·1Jul20·1
November 2020
Cut back down. Abs reappeared.
Nov20·1Nov20·1
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July 2021
For the first time I was confident enough to stay shirtless the whole time on the beach. I thought I had achieved a very good physique and had no concrete plan what to do next. I just decided to keep going and do the same what I have been doing.
Jul21·1Jul21·1
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March 2022
Kept my lean status. Wanted to be lean all-year round with visible abs and vascularity. Slow lean gains. Worked, but slowly.
Mar22·1Mar22·1
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March 2023
Stayed maintenance. Refined the physique. My first photoshoot.
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January 2024 Turning point
Succeeded at maintaining my physique even during my Erasmus semester when I was working and studying in Poland. However, I noticed two years staying lean was two years I could have bulked. Muscle gained in a bulk is yours forever.
Jan24·1Jan24·1
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July 2024
Decided to compete on stage. First real bulk. Energy through the roof, watching myself grow.
Jul24·1Jul24·1
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September 2024
Stage cut underway.
Sep24·1Sep24·1
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October 2024
Stage lean. The years I stayed lean cost me the muscle I could have built. But I was happy with my conditioning. Stage weight: 75 kg.
Oct24
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vid·3
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I saw how much I missed out on muscle mass after competing against great athletes who used their time better than me and utilised bulking phases, instead of staying lean all year long. I was in university and I was "afraid" to lose my "lean status". I always wanted visible abs 24/7. I had that, but that was the price I had to pay for in the competitions.
January 2025
Locked in for a proper bulk. 90 kg.
Nov24·1Nov24·1
Nov24·2Nov24·2
March 2025
Pushed it too far. 96 kg.
Mar25·1Mar25·1
August 2025
Cut down to 84 kg. I realised I had gained more muscle mass in this 3 month bulking phase than in the whole 2 year stay-lean-phase during uni.
Aug25·1Aug25·1
Aug25·2Aug25·2
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Aug25·4Aug25·4
Learned that the bulk-cut phases are truly fucking awesome. You just have to sacrifice appearance a bit while bulking, but after the cut, the muscle gains remain yours forever.
October 2025
Started lean bulking. 89 kg. Way better than the first bulk. Leaner, stronger, bigger.
Oct25·1Oct25·1
February 2026
Boys trip. 5 weeks in Southeast Asia. 0 workouts and nutrition sucked sadly. I was about to get depressed after 3 weeks fr 😂😭. 94 kg.
Feb26·1Feb26·1
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April 2026
Cut back down. 86 kg.
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June 2026
Summer ready. 83 kg.
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The trap

Hire a coach. Get results. Then what?

You followed plans without ever learning why they worked. So when your goal, schedule, or body changes, you have no choice but to hire someone again. The result: you stay dependent forever.

A different path

Learn to coach yourself instead.

I still offer one-on-one coaching, and it works. But it is a service you pay for forever. This course is the alternative: I teach you the same foundational knowledge I use to coach my clients, so you can apply it yourself for as long as you train.

✓

Design your own gym splits and workout plans from scratch. Pick the right exercises, sets, and reps based on your level and goal.

✓

Calculate your own macros for cutting, bulking, or recomp. Understand why the numbers are what they are.

✓

Build flexible meal plans around foods you actually like. Know how to swap, scale, and adapt them.

✓

Read the signals when something is working or not. Know exactly what to change and when.

What you walk away with

Real plans, not just knowledge.

This is a course where you build, not just learn. Here is what you will have in your hands by the time you finish each phase.

Unit 01

Your goal, your metrics, your starting line

Body composition baseline, realistic goals, and the tracking system you will use for every week after.

Unit 02

Your complete workout plan

Your split, your exercises, your sets and reps, structured around your schedule and recovery. Built by you, for you.

Unit 03

Your complete nutrition plan

Your calories and macros calculated for your goal. A meal plan built around foods you actually like. Pre and post workout nutrition dialled in.

Unit 04

Your recovery and longevity protocol

Sleep optimisation, mobility routine, injury prevention. The unglamorous foundation that makes everything else work.

Unit 05

Your mindset and training philosophy

Discipline over motivation. Your own lifting style, blending science and feel. Mind-muscle connection in practice.

Unit 06

Your ongoing adjustment system

The framework to evolve your own plans for the next 10 years. New goals every quarter. Plans you can change without ever needing a coach again.

Built-in tools

The same tools I use with my clients.

Knowledge alone is not enough. You also get the calculators and generators I built for my own coaching practice, ready for you to use.

› Macros & Calories Calculator
› Meal Plan Generator
› Workout Plan Builder
› AI Assistant for course Q&A
What's inside

Six units. Everything you need.

Each unit gives you the principles, then the application. Watch, learn, apply.

Unit 01

Foundations of Self-Coaching

What self-coaching means, how to set realistic goals, and how to measure progress in a way that actually reflects what your body is doing.

Unit 02

Designing a Workout Program

How to choose your split, structure sets and reps, apply progressive overload, and balance cardio with lifting.

Unit 03

Nutrition Fundamentals

Calculate your own calories and macros for cutting, bulking, or recomp. Build flexible meal plans and understand meal timing.

Unit 04

Sleep, Recovery, and Longevity

Why sleep is the multiplier most people ignore. Mobility, injury prevention, and staying in the game long-term.

Unit 05

Mindset and Lifting Style

Discipline over motivation. Mind-muscle connection. Science-based lifting vs bro science, and how to combine both.

Unit 06

Continuing Solo

How to keep evolving after the course ends. Setting new goals, adapting plans, and self-coaching for life.

Who's teaching this

Built from a decade of self-coaching.

I built my physique without ever hiring a coach.

I built it from scratch using the same approach I used to earn my Physics BSc in German, my fourth language: ground-up, principles first, then application. I have competed across three federations and now share what I do with over 150,000 people. This course is everything I would hand to my younger self if I were starting today.

PCA Germany WNBF Poland NAC Germany Physics BSc 150K+ on Instagram
Two paths, same knowledge

Pick what fits you.

The course teaches you to self-coach. My one-on-one coaching does the thinking for you. Both work. The choice depends on what you actually need.

One-on-one

Coaching

From €499 / month
Recurring
  • I build your plans for you
  • Direct WhatsApp access to me
  • Weekly check-ins and adjustments
  • Hands-on accountability
  • Best if you want it done for you.
Apply for coaching →
The course

Self-coaching

€89 one-time
Lifetime access
  • Six units covering the full system
  • All built-in tools (calculator, meal plan, workout plan)
  • AI assistant for course questions
  • Community of self-coaching members
  • Learn the principles. Apply for life.
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The full offer

What you get for €89.

Compared to my one-on-one coaching at €499 per month, this is the same knowledge in a self-served format. Here is the full stack of what is included.

The Self-Coaching Course
6 units of structured content. Templates and PDFs for every unit. Lifetime access.
€299
Workout Plan Builder
Use the lessons from the course to build your gym plan by choosing the exercises you want from the library, including number of sets, super sets and drop sets.
€49
Macros & Calories Calculator
Btw I wrote this myself in Python. The calculations and everything on the backend is written by me :) Available free on my site, included in the course.
€29
Meal Plan Generator
You put in your required macros and calories, pick the foods you like and create yourself meal plans.
€39
AI Assistant for course Q&A
Ask anything about the course content
€59
Private community access
Members-only group of self-coaching students. Lifetime access included.
€50 / month
Lifetime updates
Every new lesson, template, or tool I add. Forever.
€99
Bonus: Weekly Zoom calls with me
First 200 to join only. One month of live group coaching.
€400
Total value (year one)
€1,574
Your price
€89
That is less than one week of one-on-one coaching at €499 per month. For lifetime access. Built once. Yours forever.
Why join the waitlist

First in. Best chance.

Only 750 spots open at launch.

Waitlist members get the application link 24 hours before public release. If we sell out before going public, only waitlist members will have had the chance to join. After the 750 spots fill, the price increases to €129.

First 200 to join get weekly Zoom calls with me for the first month of the course.
Zero risk

The completion guarantee.

✓

If you do the work and walk away without a plan, you do not pay.

Finish the course and apply what you learn. If by the end of Unit 6 you do not have a complete workout plan and a complete nutrition plan built for yourself, send me an email and you get a full refund. No friction. No follow-up questions about your goals or your discipline. This guarantee exists because I am confident the system works when you actually use it.

Questions

Honest answers.

How fast will I have a usable plan?
By the end of Unit 2, you will have your complete workout plan built. By the end of Unit 3, you will have your nutrition plan calculated and your meals structured. From that point forward, you are training and eating on your own system.
How much effort does this require from me?
You can finish the entire course in one weekend and start Monday with your new workout and nutrition plans already built. Every unit has PDFs, templates, and resources, so you do not need to take notes. You just watch, apply, and build. The course is designed so the heavy lifting is on me, not on you.
Is this for complete beginners?
Yes, and also intermediates. If you are a beginner, this gives you the right foundation so you do not waste years on bad information. If you are more advanced but feel stuck, this is the framework that explains why your previous approaches plateaued and how to adjust.
Will this work for women?
Yes. The principles of training, nutrition, and recovery apply the same way. Where female-specific considerations matter (hormones, cycle, body composition goals), the course addresses them explicitly.
How is this different from free YouTube content?
YouTube gives you scattered tactics. You watch one video about cutting, another about bulking, another about a specific exercise. You end up with fragments that don't connect. This course is a system: every module builds on the previous one, so by the end you can actually apply it yourself, not just remember tips.
What if I am too busy to learn this stuff?
If you have time to scroll Instagram for 30 minutes a day, you have time for this. The harder question is: do you want a coach to do the thinking for you forever, or are you willing to spend a few weeks learning so you never need one? If the answer is the second, this is for you.
Do I get access forever?
Yes. One-time payment, lifetime access to everything inside, including all future updates.

Join the waitlist.

Get the application link 24 hours before public release. Be one of the 750 to lock in €89 before the price goes up.

Please fill in your name and a valid email.
✓ Backed by a full completion guarantee. No risk to join the waitlist. :)
No spam. Just one email when the course is about to launch, and the application link 24 hours before public release.
✓

You're in.

Welcome to the waitlist.

You'll get the launch date by email shortly. 24 hours before public release, you'll receive the application link so you can secure your spot before the 750 sell out.
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