PLANS / MORE TOOLS. YOUR DIRECTION.

TRAIN
INDEPENDENTLY.

Choose one of Ronan’s three ready-to-use training programmes, with exercise videos, meal templates and daily tips.

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Pro

Monthly subscription

Is this your next step?

You want a ready-made starting point you can customise, or the freedom to build your own training plan.

What’s included

  • Everything in Free
  • Beginner, Intermediate and Advanced training programmes
  • Customise exercises, sets and targets
  • Full exercise video library
  • Ronan’s daily tips
  • Meal plan templates

RONAN’S TRAINING PROGRAMMES

Three starting points. Make one yours.

Choose Beginner, Intermediate or Advanced. Each seven-day routine repeats weekly, with five strength days, two recovery days and 20 minutes of cardio every day. Recovery days have no strength session.

01 / BEGINNER

Beginner

Build consistency, learn exercise technique, and improve basic strength and conditioning.

A foundation in technique and consistency, with 5–6 exercises per strength session.

See the weekly split
  1. DAY 1

    Chest + Triceps

  2. DAY 2

    Back + Biceps

  3. DAY 3

    Legs

  4. DAY 4

    Recovery + cardio

  5. DAY 5

    Shoulders + Abs

  6. DAY 6

    Full Body

  7. DAY 7

    Recovery + cardio

02 / INTERMEDIATE

Intermediate

Build muscle with more training volume and progressive loads while keeping controlled technique.

More training volume and progressive loads, with 6 exercises per strength session.

See the weekly split
  1. DAY 1

    Chest + Triceps

  2. DAY 2

    Back + Biceps

  3. DAY 3

    Legs

  4. DAY 4

    Recovery + cardio

  5. DAY 5

    Shoulders + Abs

  6. DAY 6

    Upper Body

  7. DAY 7

    Recovery + cardio

03 / ADVANCED

Advanced

Higher-volume hypertrophy, multiple angles, and greater proximity to muscular failure.

Higher-volume sessions with 8–9 exercises, varied angles and specialist gym equipment.

See the weekly split
  1. DAY 1

    Chest + Triceps

  2. DAY 2

    Back + Biceps

  3. DAY 3

    Legs

  4. DAY 4

    Recovery + cardio

  5. DAY 5

    Shoulders + Abs

  6. DAY 6

    Back + Chest + Arms

  7. DAY 7

    Recovery + cardio

Your programme, your adjustments

Preview the exercises and targets before activating. Swap exercises, adjust sets and targets, and use your usual workout logging tools. When you switch programmes, your previous plan is saved for restoration and your completed training history stays with you.

Uses gym machines, cables and free weights. Advanced includes specialist equipment; preview and adapt the exercises to your gym. Some exercises do not yet have matched video demonstrations. Programme access requires an app version that includes Ronan’s Training Programs.

How to get started

  1. 01

    Choose Pro in the app and confirm your local store price.

  2. 02

    Open Workouts and choose Explore Ronan’s programs to preview Beginner, Intermediate or Advanced.

  3. 03

    Review the seven-day schedule, choose your start date and activate your programme.

  4. 04

    Make it your own in the workout editor, or keep building your own plan.

This is a monthly subscription. Confirm pricing and renewal terms in your app store before purchasing.