Structured
Training Plan
Training Plan
Tracking & Progression
Personalisation
Nutrition Support
Regular plans updates
Form Demos & Advice
Community & Support
One place for everything!
the no b.S. blueprint to Transform Your Body In record Time
I’ve spent 20+ years refining the system that gets you leaner, stronger, and more muscular in just a few hours a week - all while still eating the foods you enjoy.
My TrainWise App delivers it to you step by step.
#1
Evidence-based fitness app
10 Weeks
To see remarkable results
100,000 +
Transformations and counting
Want to see results like this?
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30 Day Refund Guarantee. Cancel anytime, no strings attached.
Train smarter, fuel better, and save bigger this Black Friday
Yearly
$40 RSA Gift Card
$7.49 /mo.
$179.99
$89.99
billed every year
50% Off
Quarterly
$20 RSA Gift Card
$14.99 / mo.
$67.99
$44.99
billed every 3 months
33% Off
Monthly
$10 RSA Gift Card
$23.99 /mo.
$29.99
$23.99
billed every month
20% Off
Unlock a free RealScience Athletics subscription voucher with every purchase
your subscription voucher will be delivered via email within 24hours of your subscription*
*Voucher T&Cs can be found in the FAQ's at the bottom of this page
The method behind these results
This is how TrainWise transforms your physique in record time
01
Short, Efficient Workouts
Most people grind away for hours in the gym on pointless exercises and junk volume that barely gets any results. TrainWise cuts out all the nonsense so you can walk in, hit the right lifts with the right intensity, and get out. Less time, better gains.
Simple Nutrition That Fits Your Lifestyle
You don’t need extreme diets or endless food restrictions. What matters most is hitting your calorie and protein needs, and TrainWise makes that simple. You’ll get clear nutrition targets tailored to your body and goals, with the flexibility to enjoy your favorite meals without guilt.
02
03
Stronger Every Week
Forget about chasing the “pump” and “burn”. Gaining strength is what forces your body to grow. TrainWise gives you the exact workout structure and progression system you need for consistent strength increases that translate into real muscle size.
Knowledge That Puts You in Control.
Most apps just hand you a program. TrainWise teaches you the why behind everything, so you know exactly what you're doing and how to keep progressing long term. No more second-guessing — just real expert knowledge that sets you up for lifelong results.
04
5 Step-By-Step Training Programs To Transform Your Physique
No matter your schedule, experience level or equipment availability, there's a program designed for you. Each plan runs for 10 weeks, with new variations provided after each phase so you’re always progressing and avoiding plateaus.
A simple but highly effective 3 day approach that hits all the major muscle groups in each session. The workouts provide slightly lower volume per muscle, but at a higher overall frequency of 3x weekly. Great for those seeking efficient, straightforward training that guarantees excellent results.
The top recommended "go-to" split performed 3-4 days per week alternating between upper and lower body sessions. The workouts deliver slightly higher volume and exercise variety compared to full body, with a moderate per muscle frequency of 1.5-2x weekly.
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Divides your training into lower body, upper body pushing muscles, and upper body pulling muscles. Performed 4-5 days weekly and hitting each muscle 1.3-1.7x on average, this plan is ideal for those who enjoy spending more days in the gym while maintaining effective overall volume/frequency.
The classic 5 day a week approach that dedicates each session to just one or two muscle groups. While it may not be ideal for building muscle with maximum efficiency, it's a tried-and-true method that can be used by trainees who prefer body part splits or just want to mix things up for variety.
A basic 2 day per week plan designed for those with limited gym time (due to busy schedules, vacations, or other commitments) or who simply want to train less often and aren't necessarily aiming to optimize growth 100%.
TrainWise is a Proven System For Guaranteed Success
Sure, you could piece together a plan from my free content. But if you want real results without wasting time or second-guessing yourself, you need more than just scattered information.
You need a template that removes the guesswork. Tools that make your workouts and nutrition simple to follow. And achievable workouts that fit into a busy life while still delivering clear progress every week.
Trainwise App
YouTube Videos
PDF Program
Structured
Training Plan
✅Science-backed training blocks with continuous progression
⚠️Random individual workouts
⚠️Fixed one-time plan
Tracking & Progression
✅Automatically tracks your lifts & progress
❌
None
⚠️
Requires manual note-taking
Personalisation
✅Swap exercises & adjust every plan to your needs
❌
None
❌
None
Nutrition Support
✅Protein goals, calorie guidance, and recipe library
❌
None
❌
None
Regular plans updates
✅Regular new content updates to ensure consistent progress
⚠️Random individual workouts
❌
None
Form Demos & Advice
✅Integrated HD video demos of every exercise
✅Video-first format
⚠️Text Only
Community & Support
✅Connect via Trainwise community Discord
⚠️Comment sections only
❌
None
One place for everything!
✅Training, tracking, and results, all in one app
❌Fragmented information
❌Workout plan only
The Ultimate Body Transformation Platform
The TrainWise App gives you everything you need to achieve your dream physique efficiently:
Fool-Proof Workout Plans That Deliver
Follow expertly designed programs built around the lifts that actually matter, with the right volume, intensity, and progression to drive serious results. Adaptable to any ability or equipment.
Smarter Workout Tracking
Make training and progression easy with real-time, in-workout tracking. Log every rep and every set to monitor your performance and stay motivated as you see your training data build over time and know exactly where you’re improving.
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Progress Tracking Tools To Keep You Improving
Log your sets and reps for every workout, and track your body weight, photos, and measurements to monitor your results and know exactly when to adjust.
Daily Nutrition Targets Tailored To Your Goals
Whether you’re building muscle, burning fat, or doing both, you’ll know exactly what to eat each day without the guesswork or restriction.
Video Masterclass To Fast-Track Your Results
Unlock Sean’s complete 35-lesson video series covering everything you need to train smarter, eat better, and stay consistent long term — so you can take full control of your fitness for life.
150+ Macro-Friendly Recipes To Make Nutrition Effortless
Enjoy quick, delicious high-protein meals that support your goals without being boring, bland, or time-consuming.
Exercise Tutorials For Perfect Technique
Access 100+ step-by-step video tutorials showing proper form and execution so you can get the most out of every set and stay injury-free.
Private Community For Motivation And Support
Connect with Sean, the TrainWise coaches, and a supportive group of like-minded lifters on the same path. Ask questions, get feedback, and stay accountable.
30 Day Refund Guarantee. Cancel anytime, no strings attached.
Train smarter, fuel better, and save bigger this Black Friday
Yearly
$40 RSA Gift Card
$7.49 /mo.
$179.99
$89.99
billed every year
50% Off
Quarterly
$20 RSA Gift Card
$14.99 / mo.
$67.99
$44.99
billed every 3 months
33% Off
Monthly
$10 RSA Gift Card
$23.99 /mo.
$29.99
$23.99
billed every month
20% Off
Unlock a free RealScience Athletics subscription voucher with every purchase
your subscription voucher will be delivered via email within 24hours of your subscription*
*Voucher T&Cs can be found in the FAQ's at the bottom of this page
How does it work?
Choose your App subscription above & complete your purchase
Download the App & log in with the same user details you just created
If you didn’t set your password, simply click forgot password
See what users are saying
A Well-Designed App for Serious Lifters
Train Wise is hands down one of the most well-structured and thoughtfully designed training apps I’ve used. Train Wise delivers a professional-grade experience that supports real, sustainable progress. Highly recommended for intermediate to advanced lifters who want to train smarter—not just harder.
SA24_08RT
An ideal choice for anyone that are confused about how to progress
If you don’t know where your next step in your fitness journey should be. Should I do medium or high volume? High carb or high fat or something else? This app is for you. Or just anyone at least semi serious about their health and fitness that want to progress as efficiently as possible without wasting any efforts! Great for all experience levels
Frank Gradeen
Training app like no other
This app feels like a revelation in a world full of gimmicky fitness tools. The five workout programs are pure genius…perfectly tailored to any schedule or goal, whether you’re crushing it at the gym or grinding at home with just a couple of dumbbells. Well worth the cost!
Dat guy with glasses
The Best App for Training
straight forward, no bs, a lot of knowledge on the app, totally recommended for a beginner or an advanced bodybuilder
javier_1795
Great for beginners
Trainwise is hands-down the best app I’ve found for getting started with fitness. It’s super easy to use, beginner-friendly, and the guided workouts take out all the guesswork. I love how it keeps me motivated without being overwhelming. Total game-changer!
GymGoGetIt
Have any questions?
Does the app work in every country?
Yes, TrainWise is available worldwide.
Can I download this on android?
Yes, TrainWise is available on both Android and iOS devices.
I’m new to working out, is this for me?
Absolutely. TrainWise is designed to work for all experience levels, including complete beginners. The app provides step-by-step workout plans, exercise tutorials, and a complete educational video series so you can start your fitness journey with confidence.You’ll know exactly what to do in the gym (and kitchen), and how to do it safely and effectively.
How quickly can I expect to see results?
Your results will depend on factors like effort, consistency, and genetics. However, if you follow the plans as outlined, you’ll start noticing improvements in strength, fat loss (if you’restarting with a cutting phase) and overall fitness within the first couple weeks. Muscle growth typically becomes more noticeable after about 4-8 weeks. TrainWise gives you everything you need to maximize progress—stick with the plan, and results will follow.
Can I train at home?
Yes. You can build muscle effectively at home with just a bench, dumbbells, and a pull-up bar. If you want to expand your exercise selection further, adding a squat rack and barbell can be beneficial. TrainWise includes both gym and home workout plans, and every exercise comes with substitutions so you can train effectively no matter where you are.
How many times per week will I need to work out?
The “sweet spot” that will maximize results for most people is 3-4 workouts per week lasting roughly 60-90 minutes each. However, TrainWise offers a variety of flexible workout plans, so you can adjust based on your schedule, preferences and recovery needs.
Am I too old to join?
The workout programs and nutrition advice inside TrainWise can be used effectively at any age, whether you’re in your 20s, 40s, 60s or beyond. While muscle growth and metabolic rate naturally decline over time, the effects are far less significant than most people think. As long as you're willing to put in the work, you can make significant progress regardless of age.
Does this work for women?
Yes. the same basic training and nutrition principles apply whether you’re male or female. TrainWise is designed to help anyone build muscle, lose fat, and get stronger in the most efficient way possible.
I'm a vegan/vegetarian. Can I still use the app?
Definitely. Training is the same regardless of your diet, and TrainWise includes an extensive recipe database with plenty of plant-based options to help you hit your protein needs and fuel your workouts. Whether you're vegan or vegetarian, you’ll have everything you need to build muscle, lose fat, and reach your fitness goals.
Black Friday Offer T&Cs
The RealScience Athletics vouchers are only available to TrainWise subscribers who join during this promotional period.
Offer ends December 3rd 2025.
Coupons will be sent via email within 24hrs after purchase
The vouchers are only applicable to first time subscriptions on the RealScience Athletics site (not one time purchases)
I need help with my subscription.
No problem. Just visit our support centre here
